10 rounds for time

5 powersnatch @50
5 bar faring burpee
10 cal assault bike

TC 20 min

4 rounds for consistency:
A. 7 min amrap:
20/15 cal row
12 thrusters 30/20 kg
6 bar over burpees

B. 7 min amrap
250 m run or 20/17 cal bike
10 wall balls 9/6 kg
12 sit ups

3 min rest after each round. Alternate amraps for total 2 of each.

Lepo tai
Tässä yksi palautteluharjoitus jonka voi halutessaan pusertaa rennosti läpi.
Use 10-20 minutes for foam rolling and overall recovery streching. Remember to breath while streching.

C) 3 rounds, nosel breathing only
12 Goblet Hold Cossack squats
9m/way Monkey crawl
6/side Windmills
100m Sled drag/push – light

D) 3 rounds, nose breathing only
2-3 min easy air bike or row
20 Hand To Hand Russian swings – light weight (yhden käden heilautus vuorokäsin
20 shoulder taps
5 Jefferson curls – empty barbell or light kb

3-5 min walking around

Parasympathetic Breathing: 15 Breaths.
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

4x3 Front Box Squat
- Go by feel
- Rest 2min btw sets.

A: 2x power clean +1 squat clean x8 @light weight
B: Deadlift 5-5-5-5
C: Leg press 3x10
D: Leg extensions 1xMax

1a) tempaus riipusta+allemeno 4x(3+1)x60%
1b) kumppari hypyt 4x4
2a) etukyykky 3x6x60%
2b) vauhditon 3-loikka 3x2
3a) polvet rintaan pomppu 3x6
3b) kelkan työntö 3x10m

Build to Heavy Set of 3
Then... 
1x3 @ 90% of Heavy 3
1x3 @ 80% of Heavy 3 

Single Leg Banded Hamstring Curl: 3 x 30 each. Rest 60s
+
- Lizard Pose x 60s each.
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

20 kierrosta
15 cal kone
5 takakyykkyä