Box step up x 5
Push up Hand release x 6-8
OHS single arm x 5
V-up x 10
Bike ergo 10kcal

Dead Lift heavy 3rep of today
+
60 cal row
40 Wall balls
20 HSPU

For time
36-27-18
Box jump/step overs
Vs
15-10-5
Strict pull ups
5min rest
50 TTB
50 Power snatch
50 Situps
50 OHS
Weight 35/25kg

Kakkosmaksimi.

7 Toes-To-Bar
7 Pushups

2 or 3 rds for quality
(Be more effective rather than scale up the reps)

20-30 russian twist
10-20 cross V-ups /side
30-60s side blank hold /side

A: Bench press amrap @ 68kg
B: front squat 1-1-1+ amrap sista setet
C: Kb push ups 2xMax @ rpe 8
D: Banded triceps extensions 2xMax

• 1min.: Row/Bike

• 2 rds:
  10 KB swing
  10 Qoblet squat
  10 Ab twist

• 45s. Row/Bike

• 2 rds:
  5 Deadlift
  5 Hang Muscle clean
  5 Front squat

• 30s. Row/Bike

• Mobility...

• Work on: Deadlift

Tukiliikkeitä ulkokiertäjille + keskivartaloon
3 kierrosta
10/10 banded shoulder external rotation
10 lisäpaino istumaannousu
maksimi hollow hold pito

6 Rounds For Time:
30 DU
5 Sandbag Over Shoulder 60/40kg
15m Single Arm DB Overhead Walking Lunge 25-30/15-20kg

Rest 1:30 btw rounds.

TC 5:00 per round.