Soutua vapaasti, tulos on matka, kommentteihin aika yms.

Back squat 4x1 @heavy weight
Start at around 90% of your calculated 1rm and try to add weight every set. Don’t go to failure or a new PR. Next week you’ll get to show of your strength!
+
For time
Buy in: 800m run
5 rounds of Cindy:
5 pull ups
10 push ups
15 squats
Cash out: 500m row

Strict mu max reps

21-15-9
thrusters 40 kg
ring dips

• direct into -

15-12-9
push press 40 kg
ring dips

5 minutes of HSW Obstacle

3 rounds YGIG

10 devil presses 2x22.5
~100 front rack DB carry 2x22.5

2 Power clean+2 Low hang power clean 4sets
2 Power Jerk+2 Split Jerk 4sets
Front squat 4x2

Tall Snatch 3x4, kohtuullinen

Korkea Te-veto + Tempaus, polvelta + tempaus
1+1+1x70%, 5 x (1+1+1)x75%

Tempaus-veto, pidolla
1x3x90%, 3x3x95%

Takakyykky, ensimmäisessä 3 sek pause
4x3x75%

Leuanveto 3x10
Russian twist 3 x 10

5 rounds for quality

Advanced:

1-3 MU of choice
6 strict HSPU
300 m row

Beginner:

7 pull ups
10 HSPU on the box
300 m row

4 Rounds for quality

6m handstand walk
5 hspu
5 stict RMU w/ rubber band or 5 ring dips