A: Practice Handstand 10min
B: 8x triple jump
C: Sandbacka over Shoulder 8x3 @40kg
D: 5rounds
10 Sandbacka squats @40kg
15 Rkb swing @20kg

1.) Tall jerk + press in split 4×5+5
2.) jerk 6×2
3.) Power clean 5×2
4.) Push press 5×3

Daily max of

Squat snatch + hang squat snatch + ohs

AMRAP 30’ :
5 Deadlifts (120/85)
7 Pull-ups
9 Push-ups

Tempaukset, lisäpainoleuat, pikatuuletus
1. Tempaus allemenot 3x3 (moderate weight, be fast and snappy)
2. Tempaus 6x2 polven päältä, voit käyttää pukkeja. (6x keskiraskas tai raskas, jos hyvä päivä saa nousta ennätysrautoihin. säilytä jämäkkä allemeno)
3. Pull ups 4x4 (use extra weight if needed)

1. Optional MetCon: 3 rds: 10 thruster 30/40 kg 10 bar over burbee target: unbroken reps, be fast and fury! scale weights if needed

BikeErg 30 min (moderate)
- 450 cal (900cal/h)

Tekniikka 3 x 10min:
1) DU
2) Bar muscle-up
3) kipping HSPU

3 Giant Sets:
16 Weighted Sit-ups
12 Romanian Deadlifts
8 Pausing Barbell Rows
Rest 2 Minutes Between Sets.

15reps

Warm up(8)
100m run
10 big arm circles
10 pik-n-grass
10 lunge
10 high knees
10 active spiderman
10 plyo
10 plank tap
10 active cradle
10 body builders
:30 samson per

Workout(16)
:15 on :15 off :15 on :15 off x4
curl to press
rope slams
reverse fly
push up w/knee tuck

Finisher
50 flutters
1:00 min chest opener

For time w pair:

120 Cal assault bike
40 Power snatch
120 Wallball
40 BMU (burpee C2B)
120 GHD
40 Sandbag clean
120 Wallball
40 Power snatch
120 Cal assault bike