Kyykky 3×6x60-70%

Penkki 3x6x70%

Kelkka 6-10 suoraa ees taas

6x3min, 3xA 3xB, do as fast you can every 3min

A:
12 cal assault bike
6 power clean

B:
12 cal assault bike
9 pullup

7 min AMRAP
You go, I go
4 Obstacle course
4 Wall walks
20 Air squats

2 min rest

7 min AMRAP
You go, I go
4x10 m DB lunge walk (22.5/15kg)
14 DB snatch (22.5/15kg)

2 min rest

7 min AMRAP
You go, I go
20 Wall ball
10 sync Burpee bar over
20 Deadlifts (42.5/30kg)

Weighted pullup 3 RM, then max reps without weight

AMRAP 10

2-4-6-8-10-12

Cal row
Double DB Cleans @2*15kg
Double DB Front Squats @2*15kg

90 min
Warm up for 15 min

1.Strength
A. E3MOM x 4:
7 strict pull up
8 shoulder press 27.5 kg

B. EMOM12:
1) 7+7 Bulgarian split squat 2x10 kg
2) 15 DB DL 2x10 kg
3) 15 v-ups

C. EMOM9:
1) 10 TTB
2) 20 russian twists 8 kg
3) 30 s. plank hold

D. EMOM4:
8 ring row + 8 push up

2.Metcon
EMOM10:
10 thruster 25 kg
40 DU

5X5 pienellä korotuksella

Ylöstyöntö pukeilta kakkosia
25,30,35,40,45,49

Rive matalalta pukeilta kakkosia
25,30,30,35,0,35 ehkä 40?

Tempaus matalalta pukeilta 2-3reps
20,25,25,29,29,30,34
Pari lensi eteen

Takakyykky kolmosia
50,60,70

Loppujumps!

Kylläpä hengästytti ja paikat jumissa.

3 x

10 DB Split squats L/R 2x25kg
20 supermans
10 banded windmills L/R

For time
30 burpees front barbell
20 ring mu
30 burpees front barbell