Lämpöpyörinnät n. 5x5min. tuntu jo tässä että paukut loppuu. Sitten 3x6min sparrit päälle. Simppelit jutut alkaa jo löytyä.

For time:
100 DB snatches

Add used weight to comments.

4 Rounds for quality:
8 Deadlift 70 kg
Climb rope
10 hang squat clean 30 Kg
50 sit ups
15 5kg medicine ball fast get up

rest 90/120"

warm up 15' skip rope

Chelsea - RX
emom 30 '
5 Pull-ups
10 Push-ups
15 Squats

1 Set x 20 reps
rest 5 mins between each exercise
Back Squat @ 85%
Front Squat @ 85%
Squat Clean @ 75%
OHS @ 75%
Deadlift @ 85%

Strength
Ring Push-ups 3x Max Reps
22-16-15

Met-con
"Nancy"
5 rounds:
400m Run
15 Overhead Squats-95#

for time:
15-12-9
ring mu
9-15-21
cluster 42,5/30kg

5 rounds AMRAP
20s cleans 50kg/35kg
20s front squat 50kg/35kg
20s doubleunders
40s rest
Your result is the complete number of reps on every round.

Amrap 15
30 du
15 deadlift
30 du
15 hang power clean
30 du
15 push jerk
Barbell 52.5kg

Ten rounds, each for time of:

• 100 meter Sprint
• Rest 90 seconds