3 rounds for time
-400m run
-10 barbell glute bridges on bench
-12 pull-ups
-5 barbell glute bridges on bench
-8 pull-ups

Rx: 75/110kg

Time cap 20min

Warm up
EMOM 10min
8 Light Good morning
4+4 Scissor jumps or Lunges with small jump
6 Arnold press
14 V-up
5 Dips

Snatch
6 x 2 @ 80%
Super set with
High box jumps
6 x 2 @ as high as you can and increase each set

Power clean + Split jerk
4 x 2+2 @ 80%

Back squat
5 x 3 @ 80-85%

Abs
3 rounds
10 Jackknives
12 Hollow rock
20s Hollow hold
30s rest

-max meters

Bench press 4x7

1 minute : 6 Power Cleans
2 minute : 10/8 Cal Bike
3 minute : 1 Rope / 3-5 Strict Pull-Ups
4 minute : 4 Devils Press
5 minute : 10-8 Cal Row
6 minute : 7-10 Burpees
7 minute : Rest

Shoulder press 3x4, 1x9

Reipas kävelylenkki, n. 4,2 km ja 1h

3 Rounds for Time :

Row 500/450m
16 Dumbbell Snatch 22,5/15kg. Alternating

In Teams of 2- for time- I go U Go

3 rounds of
30 T2B
40 Wall Ball
30 Double KB/DB Push Press @24/16

70 Cal Row/Ski/Bike

2 rounds of
30 T2B
40 Wall Ball
30 Double KB/DB Dead Power Clean @24/16

70 cal Row/Ski/Bike

1 rounds of
30 T2B
40 Wall Ball
30 Double KB/DB FSQ @24/16

Tc:40’

LÄMMITTELY
Aktivoinnit
• Hartiarengas ja kiertäjäkalvosimen lihakset
• Lantion ja coren hallinta

VOIMA
Tehdään supersettinä kaikki liikkeet
4 kierrosta, 8 toistoa/liike
1. Lantionnosto
2. Pull over selin
3. Arnolds press

Merkkaa voima-osuuden painot erikseen