~ Lämppä: leikki mobbailut
~ Core: kaaripito 6x 20s
~harjoitellaan rengassoutua
~ metcon:
10min
kyykkyhyppy 5x
Rengassoutu 5x
punnerrus 5x

Loppuvenyttelyt

CLEAN AND JERK COMPLEX
Every minute on the minute x 12:
Clean High Pull + Mid-Hang Clean + Jerk
The pull from the floor on the Clean High Pull should be purposeful and balanced, with your weight balanced over mid-foot. The dip/drive should also be balanced and not pull you forward. Aim to make a few reps at/above 80%.

---

For Time:
10-20-30-20-10
Squats
Russian Kettlebell Swings 32/24kg
Sit-Ups
Post time and Rx to comments.

Hike up Fairview trail
Trail run down.
~3 miles total

For every 10 seconds Zak takes to make it to the car after me we do one tire flip each.
He made it in 1:00.

6 tire flips when we got home.

Back Squat

135*10
155 *5
175 *5
195 *5
215 *3
225 *3
235 *1
240 *1
245 *1
250 *1

Back extensions
25

Warm up:
Group Warm up

Barbell EMOM 8:

2 +2 Touch n Go Power Cleans + Front Squat @ 135 / 95
or a Coach recomended weight for you.

Partner Workout:
60 Wall Balls (One Person Working at a time)
Partner 400 meter Run
60 Pull ups (One Person Working at a time)
Partner 400 meter Run
40 Power Cleans (135, 95)
Partner 400 meter Run
20 Pull ups
Partner 400 meter Run

7 Burpees

14 min. AMRAP

7 Muscle-ups
50 Wall balls
100 Double unders

Complete as many rounds as possible in 20 minutes as you can of:
- 5 Toes to bar.
- 10 push ups.
- 15 squats.
- 20 medball sit ups (10/6 kgs).

Another rest day!

For time.
- 100 seconds Rings L-sit hold.
--- Si caes: 20 sit-ups.

Time cap: 10 min.