15min EMOM:

2x Snatch, add weights after 5min

Tabata
Russian Twist
Tabata
Push Ups
Tabata
Sit Ups
Tabata
Dip

Lepää 1 minuutti Tabatojen välissä. Russian Twistin voi tehdä ilman lisäkuormaa, kyynärpäät koskettavat lattiaan. Punnerrukset mielellään polvet ilmassa. Dipit penkkiä/tuolia vasten.

5 Rounds

10 Toes 2 bar

15 Power snatch 95/65 <--55#

20 Abmats

25 Double unders

Amrap 30 with partner igyg
Buy in 400m run/row

100 clean&jerk 30/42,5kg
100 bar over burbee
100 deadlift 70/100kg
100 situp

Warm up(10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

WRK(16)
200m on the 2:00 x8
complete 5 push ups after each run
record slowest round if you wish, or just WRK

Finisher
60 double crunch
:30 sec calf stretch per side
:30 sec s/a parallel stretch per

For time:
- 20 Burpees

Then:
8 rounds of:
- 8 deadlifts
- Row, 250m

Then:
- 30 cleans

Buy in 400m run
10 Box step over with plate
15 Shoulder tap
20 Box jump
25 Wall ball
30 Burpee over DB
35 Pull up
40 KB swing
45 Sit up
50 Air squat
Cash out 400m run

Kulmasoutu käsipainolla 6x12-20 / puoli
Voimapyörä 5-8x8-20
Hauiskääntö tangolla 5x10

• 500 Meter Row
• 40 Air Squats
• 30 Sit-Ups
• 20 Push-Ups
• 10 Pull-Ups

Clean & Jerk
2-2-2-2-2
Then...
50 Burpee pullups (untimed)

165,185,195,195,205x1