3+3 nousevilla

Power clean 5x5 80%

Maastaveto nousu raskas 4 ( re grip )
Bulgarialainen askelkyykky koroke päkijän alla 2x8/jalka
Alataljaveto kuminauhalla 3x10-13 pausella
I-Y-T 10/ asento
Kylkilankku 3 x Max / puoli

[On the 0:00]
3 Rounds:
250m Row/ 200 Meter Run
25 Wallballs 9/6kg

[On the 9:00]
3 Rounds:
250m Row/ 200 Meter Run
20 Pull-ups

[On the 18:00]
3 Rounds:
250m Row/ 200 Meter Run
15 Burpees

[Time Cap = 27:00]

Score = Sum Total Of 3 Times
9 Minute Cap for All 3 Rounds
*If Capped: Put 9:00 As Score For That Round

TTB

3x ME UB

A: Windshield wiper pushups 4x4 2,5min rest
B: SA DB press 4x5/arm 2min rest
C: Flared push ups 3set, smalare för varje set, 2min rest

For time:

30-20-10
Medicine ball GHDSU 20/14p
15-10-5 m
Barbell Front Rack Lunge

Barbell : 60/37,5kg

3 rounds for quality of:
8/8 Single Leg Tempo Box Step Downs
Max Copenhagen Plank L+R
- Rest 1-2min btw rounds

5x1min/rest 30”

5x2min/rest 60”

5x3min/rest 90”

1. Max rep alt. dumbell snatch @22,5/15@Kg
2. Max rep wall ball @9/6kg
3. Max cal row
4. Max rep burpee to plate@20kg
5. Max dumbell squat@22,5/15kg

For time

5 rounds

30cal row
20 DB snatch @22.5/30kg
50m sled push & pull @55/80kg
20 GHD
50m bearhug walk @ 60/80kg
30cal bike

Rest 2min between rounds