Start at 2 push-ups in min 1, add 2 every min until fail, eg min 2 - 4 reps, min 3 - 6, etc

10 1min rounds
25 air squats then amrap Power Snarches 55# (25 kg)
Result is snatches

Amrap 9 ladder +3
3 Power snatch 40kg
3 Push up
Ogni giro 20 du
3'rest
Amrap 9 ladder +3
Ohs 40 kg
Ring dip
Ogni giro 20 du

Alkuverryttely: keksi itse liikkeitä ja tee noin 6 peräkkäin ja sopiva määrä toistoja

EMOM 7x4 = 28

1) soutu 10cal
2) wall ball 15x
3) DB bench press 10x10
4) rest

Deload
Front squat 6x3x65%

30 min
1 min walk/1 min run
4.3 km
Avg. HR 121
6.59/4.58 min/km

Iltapäivällä hieronta 60 min.

4-5 sets:
10 Cuban press complex with a light barbell or PVC pipe

8-10 Reverse grip push-ups

These can be tough, scale by doing these on a bench or from knees. If needed you can also put your hands on dumbbells.
20 Hollow rocks *Tight core, low back in contact with the ground

2km row for time

5 kierrosta

500m soutu
12 punnerrusta
15selänojennusta
20 vatsaa+seinäpallo