5x2 clean and jerk 115#

-run 1 mile
-20 knees to elbows
-30 burpees
-40 gob squats 35# plate
-50 sit ups
-run 1 mile

cash out 3 rounds 14 <a href='/journal/movements/293'>bicep curl</a>s

High Hang squat clean + hang squat clean +jerk

10x1+1+1@60-80%

AMRAP 4'
burpees
then
rest 2'
then
3 rounds for time
10 toes to bar
20 alternating one legged squat (10+10)
10 chest to bar

4 x 8 shoulder press 20 kg
Until failure 7 reps (20 kg)

Partner does amrap bike/row easy pace while other does alternating A & B

A:
2 rounds
40m yoke
40m sled pull/push

B:
2 rounds
40m d-ball carry and 5 over yoke lifts
40m sled pull/push

Rounds of:
5 Goblet style FS with DB then go right into:
5 DB Sumo style squats with DB inbetween legs, with pause at bottom
10 push-ups with weight on your back (chest to ground)
:25 hold of L Pull-up position

For time:

• 21 bench presses
• 21 strict L chest-to-bar pull-ups
• Run 800 m
• 15 bench presses
• 15 strict L chest-to-bar pull-ups
• Run 800 m
• 9 bench presses
• 9 strict L chest-to-bar pull-ups
• Run 800 m

Women 115 lb. Men 175 lb.

Deadlift, 5 x 7

6 RFT

• 300m row
• 30m one arm OH walking lunges 22,5kg dumbbell

For the lunges - use one arm to hold the dumbbell over the head and switch hands as you feel like

Viisi yksinkertaista ja tehokasta ohjetta olkanivelen venytykseen.
Hyvä tehdä jos on tiedossa liikkeitä kuten pull-up/ vast., pressejä, räkki-asentoa, dippejä.