Shoulder press 4x3
Toistot raskaita!!!

A.
Four sets of:
Front Squat x 6 reps @ 2011
Rest 45 seconds
Turkish Get-Ups x 2 each arm
Rest 45 seconds
Hollow Hold or Rock x 60 seconds
Rest 45 seconds

B.
For time:
Run 800 Meters
15 Strict Pull-Ups
40 Walking Lunges with Kettlebells (heavy)
15 Strict Pull-Ups
Run 800 Meters

FOR TIME

• Run 400m
• 40 Thrusters
• 40 Bar facing burpees
• Run 400m
• 30 Thrusters
• 30 Bar facing burpees
• Run 400m
• 20 Thrusters
• 20 Bar facing burpees
• Run 400m
• 10 Thrusters
• 10 Bar facing burpees

#Strength
3 @ 8; 1/2 repeat of:

• BB pin squat (upper pins, at sticking point)

AMRAP 12 min:
- 15 Deadlift (60/40 kgs).
- 15 Strict pull ups.
- 15 Box jumps (30"/24").
- 15 Decline push ups.

Give a ball massage to your feet!

Stopilla etukyykky 3x3@75%

Raakarive + raakatyöntö 3+1@70%, 2+1@75%, 1+1@80%, 1+1@85% 2x1+1@90% (+1+1@90)

Snatch balance 3@70%, 2@75%, 2@80%, 2@85%, 2x1@90% (+1@90)

Leg DAY !
Warm up: jumpings
classic gym walk
gurulásból felállás 2, felugrással, 1, felugrással, 1x10
horpasz, hajlító, + hajlító ghd 1x5
bátor ugrás, box jump, 2x10
pistol hold 20"

workout
pistol 1-1,2-2, 3-3, 4-4, 5-5,
100 simpla u
5-5, 4-4, 3-3, 2-2, 1-1,
25 -25 one leg under

Harjoitellaan rinnallevetoa

7 x 3 rive riipusta

3 sets of 10 reps, all at 60% of 1RM