Raakarive puolesta reidestä + työntö

8 x (2+2)@60-75%

Raakatempaus puolesta reidestä + valakyykky

8 x (2+1)@65-75%

Raskas Te-veto polven alta riipusta

4x3@100-120%

Boksi hypyt 8 x 3

7 x 3
Strict Weight Pull-ups
60-70% of 1RM
https://vimeo.com/175741058

135 min
Warm up for 20 min

1.BCTB
- Drills
- BFLY x 30
- BCTB x 25 (singles)

2.Bench press
A. 7 RM

B. 3 x 5 @ 7 RM

3.Aerobic work
A. Easy bike for 45 min
18150 m
Avg. 2.28/1000 m
HR 122/132

10 x 1 min AMRAP, rest 2 min btw rounds

2 Ring Mu
20 Du´s
6 m HS walk

Partner Wod (you go, I go)

For time :
200 USA swing
*everytime you break, complete 10 syncro target burpees
160 Single Arm KB thruster
*everytime you break complete 10 syncro T2b
120 m Double Kb Front rack carry ( 10m sections)
*everytime you break complete 10 syncro goblet squats
80 KB Sumo DL high pull
*everytime you break complete 10 syncro push up
40 m KB Oh walking lunge
*everytime you break complete 10 syncro KB snatch
Timecap : 35 mins
Weights: @2x24/16kg

• (1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1) of:
BB Clean Pull + Squat Clean + Jerk
Start @ 80% 1RM and add weight by feel.

Kb pyramid
5-10-15-20-25-30-25-20-15-10-5
Unbroken rkb swing

Tempaus 1x70%, 1x75%, 3x(1+1)x80%

Rive + työntö 1+1x70%, 1+1x75%, 1+1x80%

Etukyykky 1x70%, 1x75%, 1x80%

Lankku 2 x 45sek

Run 1600m, Rest 3 mins
Run 1200m, Rest 2 mins
Run 800m, Rest 1 min
Run 400m

AMRAP 12′
3 Push Presses
7 SDHP

25 kg