Tee yksi lähestymissarja ilman painoja - 12 toistoa (6/jalka)
Tee tämän jälkeen 3 työsarjaa - 12 toistoa (6/jalka), lepää kierrosten välissä n. 60-90s.

with partner
5 rounds
25 wall ball
25 partner over burpee
25 syncro suitcase KB DL

TC: 25min

Deadlift, work up to heavy 4RM
+
2x4 @90% of 4RM

AMRAP

• Complete as many rounds as possible in 8 minutes of
  • 2 wall walks
  • 2 deadlifts

♀ 205 lb
♂ 315 lb

5rounds

2min row
5 bench press (80kg)
5 pullup (strict)

2min ski
5 hspu
5 burpee over db

2min echo
5 power clean & jerk (43kg)
5 power snatch (43kg)

4 rounds for max reps of:

1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest

♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box
♂ 135-lb (61kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch box

EMOM12 (3rnds)
5+5 Box pistol
30s Rocking plank
5+5 Bulgarian split squat
30s keräpito maassa

A: Box jumps 8x3
B: Bench Press 5-5-5+
C: WPU 5-5-5
D: Incline DB bench press 3set
E1: Leg extensions 2set
E2: Back extensions 2set
E3: DB shoulder flys 2set

5 rounds for time with a partner*:
10 Push press
8 Box jump

• alternate movements with partner

3 SETS FOR QUALITY
15 Banded Upright Rows
10 Banded W's
5/5 Prone Leg Lifts*
-Rest as Needed b/t Sets-

*Begin lying on stomach. Option to bend one knee or keep the leg straight. Raise the leg by squeezing the glute. Make sure to keep the back flat.