For time:

20 Back Squats 225/155
2 mile run
20 Back Squats 225/155

*Use a rack

Deadlift
5-5-5-5-5

12 min AMRAP

15 Wall ball

15 Walking lunge, right arm over head (KB 24/16kg)

15 Walking lunge, left arm over head (KB 24/16kg

15 min EMOM
5 Deadlift 60 kg
5 High box jump

Raakarinnalleveto tekniikka

Raakarive riipusta

Tng Power clean:
1.) 5x 75%
2.) 3x 80%
3.) 1x 85%
4.) rest...

BBG

1) Power Clean: 5X2@80%

2) Power Jerk from blocks: 5X2@80%

Strength/Skill

1a) 3X5 Bench Press @ 90% of 8rm – rest 90 sec.

1b) 3X5 Strict C2B Pull-ups – rest 90 sec.

Conditioning

8X100m Sprint – rest 1:30

W razie naprawdę kiepskiej pogody możliwa zamiana.
Pogoda musi być naprawdę kiepska :)

150 min
Warm up 20 min
1.HSW
- 25 m.

2.BMU
- 8 reps

3.BFLY + BCTB
- Bfly 40 reps
- KCTB
- BCTB

4.Clean pull + Clean + Hang clean
1+1+1 up to 75 % effort
25 30 35 40 45 50 52.5 55 57.5

5.Aerobic work
For consistency:
15 min easy erg - ski 2.29 / 500 m.
-then-
3 rounds:
6+6 Single arm KB Thruster (light) - 16 kg
6+6 Bird dog (3 s. hold on last rep)
10+10 Side plank rotations
-then-
15 min easy erg - bike 2.19 / 500 m.

Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 Anchored Sit Ups ADV: 20 GHD Sit Ups
Men: 100 kg.
Women: 65 kg

A.M.R.A.P. 12'

► 10 Sumo Deadlift High Pull
► 200 m Run