5 rounds, each round for time, of:
Row 400 m
4 Rope Climbs
rest 90s. in b/w

3*10
DB Bench press
KB Row
DB press
DB Fly

Ring dips
5-5-5-5-5-4
rest as needed
use bands or weights

Snatch
5 sets of 2 with a pause below the knee, then another above the knee - 8RPE (heavier than last week)

Paused overhead squat
4 sets of 2 reps with a 2 sec pause at the bottom work on balance in the receiving position - 80% of 1RM snatch

Tempo front squats
3 sets of 3 5 seconds on the way down, 5 seconds on the way up - try and keep these to 5 seconds

Additional extras
Side plank clamshell 3 x 8 each side -

Strict pull ups - 3 x 10 (use a band that allows you to do 10 pull ups unbroken)
Barbell bent over row - 3 sets of 10 @ moderate load

Penkki 6x3x70%

Vauhtipunnerrus 5x5 (noin 40%)

Yhden käden kulmasoutu 3x20 / käsi
-semikevyt

4x12min ( A+B+A+B)

A.)Upper body
• 10 OHS-position shoulder rotation
• 10 Bird dog
• 10 Lying prone press
• 10+10 Hinge wall ( 1 hand at a time)
• 10 truck drivers

B.) Lower body
• 10 Curtsy lunge
• 8+8 Box step down
• 10 Kangaroo squat
• 10+ 10 banded deadlift + good morning
• 3+3 Full perfect sretch combo

EILINEN

tai

LEPO + KEHONHUOLTOTUNTI klo 16.00-17.00

tai

LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

4x
3 push press + 2 (split) jerk

Every 2min

• eka kolme vauhtipunnerrusta ja heti perään kaksi työntöä

A: Clean 6x3
B: Deadlift 3x5
C: Dips 3set
D: Seated Cable rows 3set

EMOM 10
1) 3 Thrusters
2) 6 chest to bar pull ups

@ 65/45kg
option 2 55/39