A: 12min emom
3x snatch @ light weight

B: 10min emom
5x back squat @ moderate weight
Första minuterna ska vara lätta men det ska bränna fint i benen mot sista seten. Cirka 70-80% av förra veckans 5rm.

C: 3rnft (optional)
Double kb front rack carry 30m
Side plank 30-45sec/each side

1 minute ring plank
10 leg raise
30 sec hollow rock
30 fish out of water
20 toe touches

5 rounds. This one HURT.

A.
6 X 20 sec on : 20 sec off, alternating
Ring row hold
Inchworm hold

REST 2 minutes

B.
6 X 20 sec on : 20 sec off, alternating
Ring push up hold (top)
Ring push up hold (bottom)

REST 2 minute

C.
6 X 20 sec on : 20 sec off, alternating
Hollow hold
Arch Hold
REST 2 minutes

D.
6 X 20 sec on : 20 sec off, alternating

Side plank (left)
Side plank (right)

*You can make the side plank hold harder, by lifting your leg up

lepoja/ uinti

A: Every 90sec for 15min
2x C&J @moderate weight

B: Partner wod:
10min amrap, alternate exercise
10 DL 80/60kg
8 alternating Db box step ups
6 TTB

AMRAP 15:
30 Double Unders
10 power clean 70/50
30 Double Unders
10 barbell lateral Burpees

Back squat 3-3-2-2-2-1-1-1-1-1 reps.

"For Time (with a Partner)
Cash-In:
1 mile run
Then, 5 Rounds of:
20 Box jump Over @60/70cm
10 Synchronized Bear Complexes @50/30kg
Cash-Out:
2000 meter Row

TC: 40 min."

Tempaus + Snatch balance RM + 1+1x90%

Rive + työntö 2+1 RM + 2+1x90%

Etukyykky 1x3x70%, 1x2x75%, 1x2x80%, 2x2x85%

Accessory:
Lisäpainolankku 3 x 30 sek
Sivutaivutus 3 x 15+15

Biking outside for 85 mins (32,1 km)