3 kierrosta

10+10 meadows soutu
12 vipunosto takaolkapäille
1min lepo kierrosten välissä

16min alkavalla minuutilla

1. 5-12 leuanveto
2. 5-12 käsilläseisontapunnerrus
3. 5-12 varpaat tankoon
4. 20-40 tuplanaruhyppy

3 x alkavalla 3min

1min laite 85% teholla
10-20 seinäpallo, katkeamaton sarja

3 kierrosta

20 thruster 30/20kg
20 yleisliike

Aikaraja 10min

As many reps as possible in 10 minutes of :

4 Squat Snatch @70% OTD 2RM
20 Sit-Ups
30 Single Unders

3 x every 1:30 min
3 snatch high hang high pull
- focus on knee extension and stay over the bar at all times
- elbows up, but not back
- weight should be fairly light
- RPE 5

Squat Cleans Doubles ( Drop´n Go )

6 x 2 @ 75 - 85% OF HSC

Go Every 2:30

Front Squat, Build to heavy single in 20 minutes
See how it goes after metcon, dont make any PR Plans before, just go for it and make heavy single.
Stay tight and keep chest upright!

Bike Erg

Max steady 5-minute effort for average watts/total calories/distance
Your goal is to test the highest STEADY pace (avg. watts) you can maintain for 5-minutes.

kahdeksas viikko! kohta loppuu!