Raakarinnalleveto riipusta + Raakatyöntö tekniikkaa

Köysikiipeilytekniikkaa

Deadlift 5x6 @ 50-60-70-77-82

Clean pull reps 5 4 3 2 1 increase weights go To 110% on clean max

Partner WOD
800m partner run
42 DL 80/60 kg
42 Bro burpees
400m partner run
30 DL 80/60kg
30 Bro burpees
200m partner run
18 DL 80/60kg
18 Bro burpees
Split DL reps as you see fit

3 Rounds, showing increase in pace each round:
(record split times)

15cals row
10 kb snatch 24kg (R)
15cals airbike
10 kb snatch 24kg (L)

1-3 rope climbs
60s DU practice
1-3 HSPU

3 rounds

3 rope climb
6 db push press
9 push ups
12 db snatches

Then

30 ghd sit ups
30abmat situps
30 hollow rocks

9 minutes x 4 easy pace. Rest 2 minutes btw. sets.

First 9 minutes:

12 Ring Row
400m Run

Second 9 minutes:

4 Bar MU -> 6 C2B -> 8 Strict pull ups
25 Thrusters 20/15kg
35 Sit Ups

Third 9 minutes:

7 Man Maker
40 American Swing
10+10 Medicine ball throw rotations

Fourth 9 minutes:

10 Jerk Grip over head squat 20/15kg
6 Jerk grip power snatch 20/15kg
12 Strict push up bar over burpees

Tai uimaan

EMOM 12

Hang power Clean + Power Clean TnG

Building HEAVY Complex OTD.

10 rounds:

10 x thruster (20 kg)
10 x vatsalinkku

5 rounds:

5 x leuka (3 puhtaana ja 2 kumpparin avulla)
5 x dippi laitteessa omalla painolla