75 min

1.Aerobic work
For 60 min: 2 min run/1 min walk
8.9 km, 6.46/4.13 min/km
HR 135/156

2.Accessory
Accumulate 30/side of 90-90 Hip rotations
- Rest as needed-
Accumulate 30+30 Quadruped thoracic rotations
- Rest as needed-
Accumulate 30+30 Bird dogs

Warm up

Halos
pull overs
arm bar/turkish get up

Part A

10min EMOM

Push jerk
Odd: right
Even: left

Choose reps that challenge but you can maintain

Part B

7min AMRAP

Strict press
Bicep curls

Choose reps for each that allow you to keep moving

Part C

AMRAP 10mins

10 mountain climbers
10 Burpees
10 Swings
10 Squats (goblet)
30 sec rest

For time with an empty barbell:
25 backsquat
25 front squat
25 overhead squat
400m run
25 shoulderpress
25 push presses
25 push jerks
400m run
50 hang cleans
400m run
50 snatches
400m run

6,8km jogg i prattempo

Deadlift 4x3x80%

3 X MAX REPS PUSH UP

Every 90sec for 6 sounds

1 Squat snatch + low hang snatch + hang smatch

Directly Into
5 Sets of
3 squat snatch @75%
+
1 squat snatch @ 85-90% of 1RM

Lämmittely 10 min:

10 GTOH
5 kyykky hyppyä
30 MountainClimbers
5 punnerrusta

Hyvää huomenta vauhtipunnerrus niskasta varpaille
5 x 3, kuormaa

Tempaus veto + Tempaus puolesta reidestä

2 x (1+1)x70%
2 x (1+1)x75%
2 x (1+1)x80%
3 x (1+1)x85%

Raakatempaus (polvelta) + Valakyykky
6 x (1+1)@70-80%

Etukyykky 4x4xraskas

3 x 10 leukaa
3 x 10 dipit

Pause Back squat 1x3, 1x2, 1x4

Five times three