Eilinen/Lepo/

Penkki punnerrus 6-5-4-3-4-5-6, raskas

Valakyykky 5 x 3 x 70-80%

Polvelta "Panda pull" + tempaus

8 x (1+1) x 60-75%

Hyvää huomenta VAPU, niskasta 5 x 3

3 sets of

4 rounds
12x T2B
4x squat clean 100/70kg

Rest 5min between sets

3 sets of

4 rounds
12x T2B
4x squat clean 100/70kg

Rest 5min between sets

Amrap 8'
Ladder+3
Overhead squat 40kg
Pull up

crossfit Cattolica
Amrap cal bike
1'40"on 20" off
1'20"on 40" off
1'00" on 1'00"off
40"on 1'20" off
20" on 1'40" off
Per 4 round

Deadlift 4x5

Amrap 11'
12 cal bike
6 front squat 50kg
3 power snatch 50kg

Four sets of deadlifts with 4 reps on first two sets and 5 reps on last two.

3 rfq

12 Db bent over row R 25kg
12 Db bent over row L 25kg
20 alt DB cossack squats goblet DB hold 25kg

02:00 on 01:00 off, For 3 Rounds

20 Double Dumbell Deadlifts 22.5kg
10 Double Dumbell Hang Cleans
AMRAP Double Dumbell Shoulder to Overhead