Practise:
Deadlift
Pushups
Close-grip bench press,

then

Alternate every 90" for 16 rounds:
5 Deadlift
5 CGBP + 5 Pushups

Every 3 Minutes x 7:
Power Clean + Hang Power Clean + 3 Front Squats

Build to a heavy load on the complex. The goal is no misses.

Post loads to comments.
Exposure 3 of 8

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3 Rounds for Time:
500m Row or 3/4 Mile Bike
15 Russian Kettlebell Swings 32/24kg
20 H/R Push ups

Post time and Rx to comments.

4-5 sets:
6/6 Single Arm Ring Rows
8/8 Single Arm DB Bench press
50ft Single Arm Overhead walking lunge (Holding 1 dumbbell), Switch arms after 25ft

3-4 Sets
10 Quadruped Hip Extension/side
10 Alternating Pistol Squats (try to control the eccentric to a 3 count for each rep)
+
Barbell Turkish Get Up - Build up to a tough single on each arm

Working 3 on 2 off. Switch A and B (30 minutes and 6 intervals)
A.
20/15 Cal Row
15 DB Thrusters 22.5/15kg
Max bar over burpees
B.
100 Double Unders (1:20 max time)
15 Pull ups
DB snatch 22.5kg/15kg

Alternate hands on the DB.
Score is burpees + snatches
Scale double unders to ~1:20 of skipping. Singles 250

AMRAP6
6 v-up
6+6 legs over DB
6 floor thruster+ push up
6 crunches

5mins foam rolling all major muscle groups.

Alkulämmittely ja mobility

Harjoitellaan valakyykkyä

Parin kanssa 5 kierrosta
1 köysi vuorotellen
5 burpee syncrona
5 punnerrusta ja läpsy
5 istumaan nousu jalat vastakkain

Loppuvenyttelyt

Alkulämmittely ja mobility

Maastanosto harjoittelua

Otm 10
1) 4 skin the cat
2) 4 boxihyppyä
3) 4 seinäpalloa
4) 20m karhu
5) 10 naruhyppy

Loppuvenyttelyt

*pystypunnerrustekniikka (shoulder press)
*vauhtipunnerrustekniikka (push press) / 3x5