Every 2min

Kevyt yläkerta:

3x10 1 käden kulmasoutu
3x10 penkkipunnerrus kp
3x10 hauiskääntö kp
3x10 pystysoutu kp
3x10 ranskalainen punnerrus kp

52 burbee
52 box jumps
52 power clean 50/35kg
52 cal row

TC 20min

For time
800m run
25 thrusters 42.5kg
25 ctb
800m run
25 ohs 42.5kg
25 ttb
800m run
25 Front squat
25 pull up

A: seated box jump 8x3
B: Deadlift 5x5
C1: Strict chin ups 3xMax
C2: Banded Nordic hamstring curls 3set
D: 10min emom
Odd: 30rkb swings
Even: rest

Warm up(10)
3rds
10 plyo
10 knee grab
10 side lunge
10 heel grab

RECVR(45)
walk, run, bike, jog, do something active pre or post 🦃.

Finisher
50 round the world
1:00 butter fly stretch

105 min
Warm up for 20 min

1.MU
- Drills
- MU 3 x 1 (huono MU-päivä)

2.BMU
- 1x1 + 7x2

3.WL
4 x every 2 min:
4 TNG clean
- 70-75 %
- 50 kg

Deadlift KB
Push press

Reps: 10, 10 - 9, 9 - 8, 8 - ... 1, 1 - Done

Timelimit 10min

4 Rounds

Amrap 9
rowing 9 cal
assault bike 9 cal
shuttleruns 9×10m
*burpees 9 reps *

Rest 1 minut

Every 2 min 2 split jerk x5
concentrate technique