Ylöstyöntö hartioilta split asennossa
15,20,25,30?

2 riveä + työntö
30,35,40,45,49,51,54,55,59,0
55 eteenpäin yks rive, 61 ei noussu tänään

Tempaus + tempaus riipusta + vala
15,25,29,31,32,34

Valakyykky 5x3
25,30,35,39,0
41 tippu kolmannella

Leuanvetoreeniä, kumpparilla tulee jotain…

5 rounds for max reps:
• 30 sec AbMat Sit-ups
• 30 sec Hang Power Clean 95/65#
• 30 sec Push Press 95/65#
• 30 sec Rest
Goal: 225.

For Time

21-15-9
Overhead Squats
3-6-9
Rope pull up
@52.5/35
- put rope over pull up bar and do like towel pull ups

3 rounds for time
800m row
800m run

Push jerk 1RM

For time with partner (you go, I go )
In 5 mins x 5 sets
100 Double under
50 Dumbell alt. Hang Snatch @22,5/15kg
25 Box jump
Remaining time max rep : syncro target burpee pull up/ sc : target burpee

Rest 2 mins btw sets

3:00/2:00/1:00 @ increasing pace (easy/moderate/hard) of each:

Air bike
Row
SkiErg
– Rest 1:00 between each round* –

• 1 round = 3:00 Air bike, 3:00 Row, 3:00 SkiErg (then rest and next round would be 2:00/2:00/2:00 and finally 1:00/1:00/1:00)

For time with partner (you go, I go )
In 5 mins x 5 sets
Complete :
100 Double under
50 Dumbell alt. Hang Snatch @22,5/15kg
25 Box jump
Remaining time max rep : syncro target burpee pull up/ sc : target burpee

Rest 2 mins btw sets

A: Sa Kb press 5set/arm
B: Sa Kb row 3x15
C: Push ups 5x11
D: Db biceps curls 1xMax