Bench press 5x10

3 rounds for time:

1000 m BikeErg
10 tng power snatch

Q7AV

Voima
E3MOM, 4 rounds
push up x6
-riittävän haastava versio

WOD
For time:
25 ring rows
25 worm push-ups
25 sit-ups
25 air squats

A) EMOM 32-40 (0:45 / 0:15)

1) Echo for calories
2) Row for calories
3) SkiErg for calories
4) Recovery (walk)

*Alota iisimmin ja nosta joka kierros vähä vauhtia

3-4 rounds for quality:
8/8 Tempo Box Step Downs
8/8 KB Bottom Up Presses
Max Copenhagen Plank L+R
1min Forearm Plank Hold
- Focus on good quality movement

AMRAP 6

20 TTB
10 Box Over Burpees 24/20"
5 BMU
10 GTOH 80/55kg

For time

30 Box Jumps
50 DB Snatch
70 Wall Balls
@60/50cm
@22.5/15
@9/6

A: Power clean+ split jerk + double front squat up to heavy x3
B: Power snatch+ snatch balance+ squat snatch up to heavy x3
C: Emom 5’:Triple back squat @75%of back squat

For time
100 du
1000m row
100 du
500m row
50 burpees box jump over 60cm
500m row
100 du
1000m row
100 du

EMOM’15
10 Deadlift 50%