Kyykky 5x5-8
Hyvää huomenta 5x5-15
Vatsat 200 toistoa

10 Minutes of Deadlifts
85% of max
3 Reps Per Min, Every Minute

10 Rounds (30 Reps)

8@#315
2@#295

then...

Glute Ham Raises
3 Sets, 5 Reps

For time:
500/400 Meter Row, 50 Wallballs 20/14
500/400 Meter Row, 35 Deadlifts 60/42,5kg
500/400 Meter Row, 20 Burpee Box Jump Overs 24″/20″
500/400 Meter Row, 35 Deadlifts 60/42,5kg
500/400 Meter Row, 50 Wallballs 20/14

3 x 2 x tempausveto + 2 x tempaus riipusta, 75 %

Weighted dip 5-4-3

Front squat 4x2
tempo 2-2-x-1
@80-85%

12 Rounds partner YGIG

800 m run
40 sit-ups
100 reps rope jump single under (or 50 du)
1 min rest

• Share all half with your partner. Etc run 200-200-200-200

22 minute AMRAP

200 m run
10 alt KB snatch 53/35
10 Burpee to bar tap (Burpee then jump and tap bar, height at least 6 inches higher than fingertips)
10 Reverse Burpee tuck jump (scale by using hands for assistance getting up)
400 m run
10 alt KB swing 53/35
20 single arm walking lunges with KB overhead
(10 right arm, then 10 left arm)

400m row
2 rounds
10 ring rows
10 kB deadlift
20 bear crawls

Deadlift -
5 @ 40%
5 @ 50%
5 @ 60%

Metcon
21’ AMRAP
7 pull-ups
14 push-ups
21 double-unders

Köysikiipeily

3 x 3 ilman että jalat käy välillä maassa

-skaalaa 3 x 2