Eilinen/

Peruskunto hölökkä 50 minuuttia.
Peruskunto fillari 70 minuuttia.

Part A

snatch to half kneeling windmill (1+3)
5 each side

try to progress by increasing ROM

Part B

5 sets

Max rep diamond push ups
into
sub max chin ups/ rows

increase reps from last week

Part C

3 rounds

1 min suitcase step up left
1 min suitacse step up right
1 min rest

Deadlift 5-3-2-1-1-2-3-5/ 3 min rest

Go heavy!

8 Min AMRAP

8 fat bar OH Lunge
12 Lateral Burpees Over Bar
75 Double Unders
@bar + 2x22.5/2x15kg

Bench press 6x5 sista setet amrap

4 kierrosta :
60sek kb swing 16kg
60sek kb gtoh 12kg
60sek kb squat 16kg
60sek kb tempaus 12kg
30+30sek sivulankku

7 x Unbroken TnG, Every 2:00

3 Power clean
3 Front squat
3 Push Jerk

Climbing heavy

400m Run or 25/20 cal bike
2 rounds
10 good mornings
10 light wallballs

Strength
Deadlifts
E2MOM x 8
10 reps @ 50% 1RM

• weight stays the same throughout EMOM.

Benchmark: “Elizabeth”
21-15-9 reps for time
Cleans
Ring dips

Emom20
Odd:Box squatx5
Even: 1arm ringrowx5+5