A: 8min plyo emom
Odd: 3x prowler push away
Even: 3x clapping push ups
B: Bench press amrap @75kg
C1: Strict chin ups 3set
C2: Dips 3set
D1: seated Supine grip bar cable Row 3set
D2: SA DB press 3set
E1: DB Shoulder flys 2set
E2: Triceps cable push downs 2set

Penkkipunnerrus
1 x 3 @63%
1 x 3 @72%
1 x 3+ @81%

*Viimeisessä sarjassa tavoitteena vähintään kolme toistoa, mutta tee niin monta toistoa kuin hyvällä tekniikalla tulee.

Metcon
7 kierrosta aikaa vastaan / 1 min lepo kierrosten välissä
7 cal soutu
5 ”Ground to overhead” = tanko lattiasta pään päälle tyylivapasti @42,5/30kg
3 burpeeta tangon yli

Dynamic bench press
12x3r @ 50%
45s. recovery

4 rounds for time
8 Front rack alt. KB reverse lunges LEFT @20/12kg
24 Double under
8 Front Rack alt. Kb reverse lunges RIGHT @20/12kg
24 Double under

3 mins REST

4 rounds for time
8 Kb snatch LEFT @20/12kg
24 air squat
8 KB snatch RIGHT @20/12kg
24 air squat

3 min REST

4 rounds for time
8 Single Arm KB thruster @20/12kg
24 Jumping pull up
8 Single Arm Kb thruster @20/12kg
24 abmat Sit up

Total Timecap: 35 mins

For time
800m run
21 burpees box jump over 60cm
800m run
21 clean and jerk 70kg
800m run
21 burpees box jump over 60cm
800m run

For Time in minutes.

33 Deadlifts (50/30kg)
33 Box Jumps (60/50cm)
33 Kettlebell Swings (24/16kg)
33 Knees-to-Elbows
33 Sit-Ups
33 Pull-Ups
33 Thrusters (25/30kg)
33 Wall Ball Shots (9/6kg)
33 Burpees
33 Double-Unders

10-15 daily max in low hang squat clean

• 45s. Row/Bike - Squat + twist
• 45s. Row/Bike - Walk out + Push up
• 45s. Row/Bike - Reverse Lunge w/ stretch

• 45s. Row/Bike - Superman hold (alt.)

• 2 rds:
  6 Deadlift
  6 Muscle clean
  6 Front squat
  6 Press

• 2 rds:
  3-position clean pull
  3-position squat clean

• Mobility...

• Work on complex

7RFT

13 deadlift @80kg
7 wall balls @30lbs
7 strict pullups
7 pushups