Amrap40 with partner:
300m juoksu
50 ilmakyykky synkrona
50 punnerrus jaettuna
300m juoksu
50 askelkyykky synkrona
50 burbee jaettuna

Biking outside for 1h 40mins

10x
3 min aerobista
2 min liikettä, 1-12
1. Box step, 60/50
2. Kb swing, 16/12
3. Power clean, 20/15
4. Air squat
5. Power snatch, 20/15
6. Burpee
7. Thruster, 20/15
8. Ring row
9. Push-up
10. Lunges
11. Sit-ups
12. Shoulder press, 20/15

Ei puuskutusta, syke <145

Deadlift 1x90%+5x5x75%

4x5@60%

1x5@65%
3x5@70%

A.
Backsquat 7x5

B.
3 rounds for time:
21 Wallball
18 DB powersnatch (alternating)
15 T2B
2 Legless rope climb

Triset!!
4 work sets each!

Crossbody Romanian Deadlift x 8-10 each 3s down.
Rest 60s
Single Arm Band Assisted Chin-up x 3-5 each
Rest 60s
Landmine Deadbug x 30-45s each.
Rest 60s

• Try to improve on last week

110 min
Warm up for 15 min

1.BTB
- BFLY x 50
- BCTB x 35

2.Conditioning
Aerobic work for 35 min:
Easy bike
2.32/1000 m

6 rounds
Hang power clean & jerk + Clean&jerk