5 x 3 deadlift

• 12 Min AMRAP of:
BB Shoulder to Overhead (80/55Kg) 8 reps
Strict Pull Ups 12 reps

4 Rounds of:
Run 500 meters
20 Wall Balls
20 Ball Slams

Joka alkava min x 5

1. min 7 high box jump, stop at squat on the top of the box
2. min 3 power clean 80 %
3. min 5 HSPU

A. Power Clean Cluster 1,1,1 rest 10 sec btw, rest 3:00 x 3
B. EMOM 6' PS TnG x 5
+ 8' AMRAP
30 Burpee Buy in
5 PS, 75#
30 Dubs
5 PS, 85#
30 Dubs
5 PS, 95#....

A. 245, 265, 275 (fail on last one)
B. 145
+ 245 reps (finished 135#)

10 min emom

3 power snatch
Tng

45min amrap:

• 20cal BikeErg
• 10 selänojennus selkäpenkissä lisäpainolla
• 20cal SkiErg
• 10 istumaannousu lisäpainolla

Painot kommenttiin.

• 2min.: Row/Bike

• 1 rnd:
  5+5 Spider lunge + twist
  5+5 Up & down dog
  5+5 Scale w/ stretch

• 1min.: Row/Bike

• 2 rds:
  6 Back squat
  6 Good morning
  6 Reverse lunge

• Mobility...

Presses up to 50s x 5
2 sets of side raises
1 set of shrugs with 50s
-easy workout....body is tired from so many days in a row

AMRAP 20
8 toes to bar
10 db hang clean and jerk @22,5
14 cal row