• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 5-7 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Walking Lunge Dx (light weight) 10 reps
One-Arm KB Overhead Walking Lunge Sx (light weight) 10 reps
GHD Sit Ups 10 reps

Etukyykky 65 kg, 3 x 8
Häkkinosto 70 kg, 3 x 15

Penkkipunnerrus 65 kg, 3 x 8
Supine row, 3 x 15

1,5 hours of bike. Outside and sunny. I don't know what Parhautta! is in english.

Back squat 3 RM, then 3x3 @ 90%

Squat clean 1 RM

BENCH PRESS 5 5 5 5 5 5 5 5 5 5 (5x10) (60kg, 70kg, 80kg)
level 1 : 3 000 kg (bnch press)
level 2: 3 500 kg
level 3: 4 000 kg
DEADLIFT 3 3 3 3 3 3 3 3 3 3 (3x10) (90kg, 120kg, 140kg)
level 1: 2 700 kg
level 2: 3 600 kg
level 3: 4 200 kg

tot:
level 1: 5 700 kg
level 2: 7 100 kg
level 3: 8 200 kg

21-15-9
-db snatch alt. 20/15kg
-burpee
-russian kb swing 32/24kg

TC12

FOR TIME

• 1000m Row
• 10/8/6/4/2 Snatches 40kg
• 5/4/3/2/1 Pegboard ascents 3m
• 1000m Row

Walking lunges for time. Wear 14 lbs vest.

Recovery Workout 40 minutes
Row 1000m
50 Russian Twist
20 SLDL w/KB`s @Light weight
10+10 DB press light weight
ja huoltoa