6 rnds
6 squat clean @60 kg
20 cal row
20 Wall ball
20 front rack lunges dB 18kg x2

Karsintaa tai valmistautumista.

Deadlift 6x6 / 3min
75-80%

Romanian deadlift 3x12 / 2 min

5 x
20 polvennostoja roikunnassa
20 x shoulder press

Deadlift 3 x MAX REPS / 3 min
50%

10 Rounds for Time

• 5 push-ups
• 10 air squats
• 15 Calorie row, ski or ride

Back squat heavy 3rep of today
+
8rft
6 alternating DB/KB FRC reverse lunges AHAP
10 Dynamic push ups*
10 Russian twist with 15/10kg WP
*Pushups are performed by dynamically alternating hands on a 20kg WP."

Part A

snatch to half kneeling windmill (1+3)
5 each side

try to progress by increasing ROM

Part B

5 sets

Max rep diamond push ups
into
sub max chin ups/ rows

increase reps from last week

Part C

3 rounds

1 min suitcase step up left
1 min suitacse step up right
1 min rest

Back squat 3 RM, then 3x3 @ 90%