Takakyykky
1 x 5 @ 67,5%
1 x 3 @ 76,5%
1 x 1+@ 85,5%
*Viimeisessä sarjassa tavoitteena vähintään kolme toistoa, mutta tee niin monta toistoa kuin hyvällä tekniikalla tulee.

1)
Run 200
Thruster 6 50/35kg
Hs walk 10m / 15 taps

REST 3min

2)
2ring mu
4 hspu
6 KB swings

REST 3min

3)
6 Bar over burpee
9 power Snatch 50/35
12 T2B

3 Sets Not For Time:
7 Tempo Kettlebell Deadlifts
7 Seated Box Jumps
:30 Second Pole Prying

3 min of cardio (bike or row)
Barbell warm up
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squats
X2
Clean + front squat
EMOM x 10
2 cleans + 1 front squat
*aim to increase weight every 2-3 rounds

OHS

3 x 15
Askelkyykky kuulalla/käsipainoilla
Pystypunnerrus käsipainoilla
Ojentajat taljassa

Max effort axle deadlift
(5-4-3-2-1)-1-1-1
2min rest
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 85%
At this point extend your rest to 2min between sets.
1st. 1r @ 95%
2nd 1r @ 100%
3rd 1r @ +100% (new pr attempt)
Do not overestimate the weights on last set.
Be smart! For real!

AMRAP 12

8 Wallball Shots
8 Push-Ups
8 Air Squats
8 Burpees

Rest 0:30 between rounds.

15 min EMOM Power Clean & Jerk

W-Y-O:
5-8 rep

b:
3-5 rep, building

P-B
Heavy