Front squat 1 RM, then sets @ 80%, 60%, 40% (choose reps)

3 Rounds x AMRAP 3:
50 GHD Sit-Ups (40"/37")
Max Bar Muscle-ups

Rest 3 Minutes Between AMRAPs

WOD
4rds
10+10 KB/DB push press
rest 60s
10+10 bent over row
rest 60s

Alkulämmittely ja mobility

×Kyykky

Wod: 10min amrap
100m laite
5 rengassoutu
7 punnerrus
10 kyykky

Loppuvenyttelyt

5 x 5 min AMRAP, rest 1:30 min

1. 10 D-ball / sandbag clean
   40m sled push

2. 30 cal echo bike
   15 target burpee

3. 20 KBS
   20 box jump

4. 40m walking lunges
   20 DB snatch

5. 15 pull up
   30 wall ball

3 rounds
10/8 cal bike or row
10 passthroughs

Barbell warm up

Hang Squat clean
12:00 to build to a heavy 2RM

"Holleyman"

30 rounds for time of:

5 Wall ball shots, 9/6kg
3 Handstand push-ups
100/70kg Power clean, 1 rep

TC 35.

Last 28. May 2019

*Jos teet Wodilla niin tule 20 minuuttia ennen tunnin alkua.

Pyörää/Hiihtoa/Soutua 12 minuuttia erittäin kevyesti.

Venytä Latsit, reidet, lonkat.

Rivet sit hyvällä Formilla.

In 15 minutes, complete as much as possible of

• 1 deadlift
• 50-m run
• 2 deadlifts
• 100-m run
• 3 deadlifts
• 150-m run
• 4 deadlifts
• 200-m run
• Etc.

♀ 185 lb ♂ 275 lb

A) 5 x joka toinen minuutti (45kg):
-1 x high pull
- 1 x power clean
- 1 x hang clean
- 1 x jerk

B) AMRAP 30min:
- 30 hang power clean (35kg)
- 30 air squat
- 30 ring row (TRX)
- 30 situp
- 30 burpee
- 30 shoulder to overhead (35kg)
- 6 rope climb
- 30 toes to bar/kippiä
- 30 kettlebell swing (20kg)

• Pigeon Pose - 60s each
• Lizard Pose - 60s each
• Adductor Rock back Stretch - 60s each (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)