15-12-9

bench press @ 60kg
ring row
lateral rais @ 2x10lb

800m Run
50 Pull Ups
100 Push Ups
150 Squats
800m Run

(9kg weight vest)

5 rounds of:
2 min bike
2 min row
2 min ski
2 min run

1. Leuanveto kapealle myötäotteella 30 s palautuksella 5 x 1 toistoa

3-5 minuutin lepo

1. Leuanvedot vastaotteella 30 s palautuksella 4 x 1 toistoa

12-9-6 power snatch 75/52.5 ( 65% if rx is too heavy)
9-7-5 MU

30 Front Squats (115/75)
20 Push Ups
10 Pull Ups

Weekly challenge. Using a 50 minute time cap each session, 50 hrpu, 20 burpees, 20 pull ups, then 40/18/18, 30/16/16, 20/14/14 and 10/12/12. Then repeat with push ups, then with diamonds and lastly chest slappers. Got to do 10 of the 50 diamonds.

hang squat clean 4 rm
Do Not drop the bar

Leuanvedot vastaotteella 3 min välein
4 x 3 toistoa

3 rds for time:

400m run
21 KB swing 24/16 kg
15 t2b
9 burpee pull-up