5 kierrosta 120-160 sykkeillä, laadukkaasti ilman höntyilyä:

15cal soutu/pyöräily/hiihto
12/12 käsipaino shoulder press
15cal
12 mave
15cal
12 vatsarutistus
15cal
12 rengassoutu
15cal
12 etunojapunnerrus

Painot ja skaalaukset siten, että kaikki toistot pystyy tekemään unbroken

E2M for 16min
C&J complex @light weight
1 halting clean DL
1 hang clean pull
1 power clean
1 front squat
1 push jerk
+
3 Rounds not for time:
10 Landmine rotations L+R=1rep
6-8 SL posted RDL/each Leg
8-12 V-ups
+
Coach suprise

3 things:

3 min max reps DU
1 min rest
3 min max reps HSPU
1 min rest
3 min max reps Wallball

clean primer

Snatch technique

3-5 rounds, 2 min rest between rounds

6 box jump over
6 burpee bar over
6 pullup

30on/30off
3x30 sec ski
3x30 sec row
3x30 sec bike

• 3x 6 shuttlerun

2x800m, 2min rest btw
2x400m, 90s rest
4x200m, 60s rest

Quality/Rest as needed

4min amrap dball over The shoulder

50kg

Emom 10
3 Deadlift

85% of 1 rep max