Complete as many rounds as possible in 12 minutes of:
5 deadlifts
3 bar muscle-ups SC: 5 jumping C2B Pull Ups
Men: 125kg deadlift
Women: 80 kg deadlift

3000 m of:
Row @ max effort

hang power clean 3rm

1min 4machine 4round
1. Skierg
2. Row
3. Air runner
4. Assault bike

• 3-3-3-3-3 of:
BB Clean & Jerk from Blocks
95% Heavy 3-3-3-3-3 reps
Use 95% of load (Heavy) used last week.

Huilaile ja palauttele tai sitten voit tulla riehumaan salilla väliin jääneet treenit alta pois. Sali auki normaalisti!

Focus: Romanian (Stiff Leg) Deadlift
3 sets x 6 reps @ 60% of 1RM Deadlift

MetCon:
10 Min AMRAP:
Jump Rope (L1- 150 singles; L2- 25 D/U attempts; L3- 50 double unders)
20 Plate Overhead Lunges (L1- 25/10; L2- 35/15; L3- 45/25)
10 Kettle Bell Swings (L1 - 35/25; L2- 55/35; L3- 70/55)

Score: Weight / Rounds + Reps

For time
21-15-9
Dumbbell Snatch @17,5/12,5kg
Medball sit-ups @9/6kg
Timecap: 10 min

Technical and good form
-Moderate/Heavy, but not 2RM

4 x 6 minute partner suffering stations

P1 burpees x 7
P2 wall sit

P1 box jumps x 10
P2 push presses

P1 slam all x 12
P2 flutter kicks

P1 bear crawls x 2
P2 farmers carry hold