EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

EMOM x10

5x2 hang clean (50-60%)
5x1 hang clean (60-70%)

BE FAST, not too heavy !!!
Keskity hyvään liiketekniikkaan ja teräviin nostoihin.

5 rounds for time

400m run
8 t2b
12 stoh (22.5kg)

Time cap 12 min

8x OT75sek

Rounds 1-4: 6 pull-up
Rounds 5-8: 4 pull-up

5x2 @69%

Basic Endurance 54

6 Rounds

3 Min Echo Bike
3 Min Row
3 Min Bike Erg

A: Ring pull ups pronated 3set
B: Ring chin ups Supinated 3set
C: Forward leaning Db flys 1xMax
D: DB biceps curls 1xMax

40 min partner workout:

You go, I go:

10 rounds
15/10 cal row
12 DB deadlifts 45/30 lb
9 DB hang power cleans 45/30 lb
6 DB push presses 45/30 lb

into

100/80 cal bike

Remaining time amrap:

16 T2B
16 HSPU
16 DB thrusters
16 Burpee pull ups

“Death swing”
300 rkb swings for time
Every minute on the minute, perform Burpee(s). Start with 1 Burpee after minute 1, then 2 Burpees after minute 2, then 3 Burpees, etc.