Penkki 4x6 90kg
Pystypunnerrus istuen 4x5 (2x50kg 2x55kg)

15-12-9-6

Mave 80kg
Ghd sit ups
Soutu

– Jefferson curl 3 x 3 10s Down, 10s Up
– Lizard Pose x 60s each

For time
20 cal echo bike
16 dual dumbell hang power clean 24kg+24kg
3 strict hspu+5 hspu
20 cal echo bike
16 dual dumbell power clean
3 strict hspu+5hspu
20 cal echo bike
16 dual dumbell deadlift
3 strict hspu+5
20 cal echo bike
16 dual dumbell hang squat clean
3 strict hspu+5 hspu

A: Clean, bygg upp till tung 1:a
B: Deadlift 5-3-1-5
C: Dips 3xMax
D: Seated Row 3set

Every 2 min hang power clean

5-5-5-3-3-3

70-80%

10 half turkish getups L/R
15 close grip DB bench press @25's kg
20 alt DB cossack squats 25kg

Voima
E3MOM, 3 rounds
push press x8

WOD
16min EMOM
1.min 8-14 WB
2.min 2-4 rope climb lattiasta
3.min max up down
4.min rest

Rest day
60 min JH

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

A.
OTM 20
1. 10 TTB
2. 30 DU
3. 10 WB
4. 10 DB Snatch
5. 20 Hollow rock

B.
210 Cal bike/row/assult bike (70cal each)
*complete 5 thrusters after every 10cal and switch