1. Build up for a heavyish single
2. Drop down to 90% and do 5 x 2
3. Strict press 5 x 2

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child's Pose w/Lat Stretch
-Rest as Needed b/t Sets

EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle

AMRAP 4:
Assault Bike Calories
On the Minute, to include the 0:00:
50′ Prowler Push (90/45) Kelkka

Rest 1:00

AMRAP 4:
Assault Bike Calories
On the Minute, to include the 0:00:
50′ Prowler Push (45/20) Kelkka

KILOS
First weight: 41/20
Second weight: 20/10

3 rounds for time:
800m Run
21 Toes to Bar
12 Deadlift 125/82,5kg
TC 22

3x4 min amrap, 2 min rest between amrap

9 cal row
6 row over burpee
3 pullup

30 sec on/ 30 sec off, 3 rounds (12 min)

1. pullup
2. ring dips
3. t2b
4. du

EMOM’16
1. 8-12 strict pull ups
2. 5-8 strict hspu
3. 5 paused bench press
4. Rest

For time :

30 Power Clean 60/42,5kg
20/15 Cal Row
10 Hang Power Clean 60/42,5kg

TC 8

Power snatch 4 reps

Post 5 heaviest successful sets.