Olkapäät

Pystypunnerrus
3x5

Rinnalleveto lattiasta + polvelta
1+1@70 x 2
1+1@75 x 2
1+1@80 x 3

Työntöveto, polvelta

3x3@95%

Tangon pito päänpäällä tempaus ote

3x60s
Linkkarit 3x20

WU:10’ easy row
Than:
1’ row 26-30 storks/min
1’ easy
2’ row 26-30 storks/min
2’ easy
3’row 26-30 storks/min
3’ easy
4’row 26-30 storks/min
4’ easy
3’row 26-30 storks/min
3’ easy
2’row 26-30 storks/min
2’ easy
1’row 26-30 storks/min
1’ easy
2’ cool down
45’ of row - 10700m

A.) Every 2 min x 5
3 hang power cleans + 3 split jerks

-70-75% 1 RM C&J

B.) For time:
14 (7/7) DB hang cluster 25/17.5kg
7/6 Ring MU
12 DB hang clusters
6/5 Ring MU
10 DB hang clusters
5/4 Ring MU

TC:7 min

C.) 30 sec on, 30 sec off x 10 (5 sets each)

Alternating:
Burpee shuttle run 10m
DU

-halutaan, että liikutaan kovaa. Koita pitää toistomäärä mahdollisimman samana.

For time in team da 2
10 bar mu
500 m run
40 ttb
40 squat ( double kb 20 kg )
500 m run
40 pull up
40 push press
500 m run
40 ctb
40 thrusters
500 m run
10 bar mu

5 x 5
Strict Chin-ups @ 25% of 1RM Strict Chin-up ( Supinated grip)
scale option https://vimeo.com/175741058

Rest day

15min. recovery effort

Against time

50cal row
50 t2b

Assistance. Go heavy!