5 rounds for time

5 power clean
5 front squat
5 thruster
5 push press

40yd Dash - on turf - 12x40yds - range - 5.10 to 4.62 avg = 4.8

• 7 Min AMRAP of:
MB Wall Ball (9/6Kg) 3 reps
BB Deadlifts (85/55Kg) 3 reps
MB Wall Ball 6 reps
BB Deadlifts 6 reps
MB Wall Ball 9 reps
BB Deadlifts 9 reps
Etc.

17' am rap
15 c2 bike
5 c&j 60kg

****** 5' rest

7' am rap
25 du
10 burped

****** 5' rest

5' am rap

8 kbs 32kg
8 push ups

3-3-3-3-3 power clean - 155 lbs

then….

“Elizabeth”
21-15-9
squat cleans (135/95)
ring dips

90 min
Warm up

A. Skillwork: HSW practice for 10 min

B. Hatch squat program week 6 day 2
Back squat 4x62.5 4x65 4x65 4x65
Front squat 4x45 4x47.5 4x52.5 4x52.5

C. Weighted pull up 3x10 3x12.5 3x15 mmv

Pull up for max reps 11 6 mv

Skillwork: kipping pull up practice for 30 reps

D. Apuliikkeet
Hyvää huomenta 6x40 8x35 8x35
Lantionnosto 3x8x60

Tutisevat jalat ja kädet, toimii siis :)

askelkyykyt pienillä painoilla
jalkojen nostot (vatsat)
Punnerrukset kumppareilla
"vatsalauta" 5 kierrosta 20 min

Mavea, ylätaljaa, keskivartaloa

A.
Three sets of:
Bench Press x 8-10 reps @ 2011
Rest 60 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 60 seconds
Bottom’s Up Kettlebell Squat x 5 reps each arm
Rest 60 seconds
Side Plank x 30-45 seconds each side
Rest 60 seconds

B.
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
20 Wall Ball Shots (20/14 lbs)
10 Ring Dips