Press 3 sets of 5. AHAP.
3:00 send-off.

Metcon (time)

6 rounds, each for time of:

400m C2 bike
12 Deadlifts 100/65kg
12 Wallballs 20/14lb

Rest 2min between rounds.

Timecap: 30 minutes.

Accessory:

5 rounds of:
30s 1-arm plank on rings, right
30s reverse plank
30s 1-arm plank on rings, left
30s reverse plank

Rest 15s between movements.

Strength (load)

Push press 3x5, AHAP.

EMOM x 8

1) 20-40s wall sit hold
2) 30-50s plank

6 x alkavalla 2min

3 raaka rinnalleveto riipusta + 3 työntö raakana
Keskity sujuvaan tangon käsittelyyn ja lisää painoa tuntuman mukaan

21-15-9 reps for time:
Front rack lunge step 60/40kg
Push jerk 60/40kg
*If you put the bar down, do 5 burpees before continuing. NO resting on the back.

EMOM x 30

1) machine
2) 5 power clean
3) rest or core of your choice

12min alkavalla minuutilla

1. 10-15 etunojapunnerrus (korokkeilla)
2. 10 kp tempaus riipusta, raskas paino
3. 10-15 rengassoutu

4 x 3 High Hang Squat Snatch

*Every 3 minutes
*70-80% tai parin toiston varalla

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Mark the total nbr of reps.