Power clean 5x3
Squat clean 6x1
2thruster+2 push press 5sets

EMOM 12

1 minute : 2-4 Bar mu
2 minute : 50 Du´s

Box-kyykky 12x2x60%
Suorinjaloin mave 5x12-20
Reverse Crunches 5xmax

Da 1- 10
A 10 -1
Hspu/ohs 40 kg
Alla fine di ogni round 2 bar mu

A. 10 times each side – Band rotation low to high
20 Reverse V-ups
10 times each side – Band rotation high to low
Repeat 3 times

B. 10 Strist T2B
15 Weighted sit ups
45 sec Side Plank
Repeat 3 times

C. 10 each side Landmine Rotational Punch
20 leg lifts
8 each side Landmine bar toss
Repeat 3 times
D. Cardio session 45 min

TC 6 min

A) 600M ROW FT (Vyr, Mot, Vyr 35+)

B) AMRAP: V / V 35+ Mot
6 TTB 6 TTB
4 PULL UPS 4 PULL UPS
2 BAR MU 24 DU
24DU

10 min MU tekniikkaa itsenäisesti

5 x 1 legless köysikiipeily

5 x 3 false grip ring row

5 x 1-2 tempo ring dip

For time 200 strict pull up with a partner

A. Snatch Grip Pulls 5 x 4
80% 85% 90% 95% 95%

B. 4 x 8 BS 1 1/4
55% 60% 65% 65%

C. Sinlge Leg Romanien DL 8 each side 20%
DB Bulgarian Split Squat 8 each side
Gluten Ham raise 6
Repeat 3 times

Metcon 21 - 15 - 9
KB Swings
Goblet Squats
ALT Lunge Jumps

Skill work in The Den today, clean to overhead, 95lb x3. Up in 5 each round with Abacus, JTQ and CP Harris. Got to 155 before the lads failed. Then 5 115lb squat clean thrusters. Abacus Fella and JTQ nailed the technique🏋🏽👍