Eilinen / PK lenkki

7, 6, 5

1 RM clean

Raakatyöntö niskasta 1/2 leveä ote, rento maksimi 7 nostolla.

Takakyykky 3MAX, teknisesti hyvä, nopea kyykky

Kyykkyhypyt, 30% omasta kehonpainosta

5 x 3

Reverse Hyper 3 x 20
Suorinjaloin mave käsipainoilla 3 x 15

Boksihypyt 5 x 3

A,
Stiff Legged Deadlift 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
"Holbrook"
10 rounds, each round for time, of:
5 Thrusters, @52/34kg
10 Pull-ups
Sprint, 100 m

Rest 1 min between each round.
Goal: unbroken sets

C,
50-40-30-20-10 reps, for time of:
Assault Bike Calorie

Alternate back and forth with a partner OR rest the same amount as your work set time.

D,
3 rounds for quality of:
15 Hip Extensions
6 L/6 R Kettlebell Cossack Squats, pick load

Complete 2-3 rounds.

FOUR AMRAP
AMRAP 5
50 Wallball 9/6kg (20/14p)
27/21 Calories Row
Rest 3 minutes
AMRAP 5
50 Wallball 9/6kg (20/14p)
27/21 Calories Bike Ergo
Rest 3 minutes
AMRAP 5
50 Wallball 9/6kg (20/14p)
27/21 Calories Echo Bike
Rest 3 minutes
AMRAP 5
Power Clean 80/60kg
Result is total receptions of all four AMRAP`S

3rnds
5+5 Bulgarian split squat
5+5 Death March

For time
AMRAP 10

DU 30
V-Ups 10
Russian twist 20

A: 8min emom: 3x plyo push ups
B: Snatch balance 3-3-3-3-3
C: 5rft
15cal renegade bike
10 Thrusters @20kg
5 push ups
20m farmers carry @30kg dbs

5-4-3-2-1-2-3-4-5
Ring dips
1-2-3-4-5-4-3-2-1
Pull ups