3 rundia laadukkaasti
10 hyvää huomenta bb 40kg
5+5 sh oh lunge
10+10 gorilla row 20kg
10 leg raises
10 db bench press 20kg

10min emom
1. GHD
2. DB box step-up

Ascending weight

Amrap 15
5 ring mu
15 wall ball da 12kg target 2.5m
50 du
From 15' to 23'
Trova il massimale del complex
Squat clean+hang squat clean+Front squat+push jerk

3x wall walk
30 leukaa
30 tuplaa
3x wall walk…

DU practice 3 min

1 round (or 3 rounds)
Goblet squat x 8
DU or Single unders x 8
Ring row x 8
Dumbbel snatch x 8

2 rounds
Overhead squat (20 kg/ 15 kg) x 8
DU x 8
Pull up x 8
Dumbbel snatch x 8

Shoulder mobility
2 rounds
Around round x 8
Face pull x 8
Ankle stretch in the box

Deadlift, bar facing burpee, wallball
21-15-9

2 rounds for time

21 bench press @60kg
3 rope climbs
15 bench press @70kg
2 rope climbs
9 bench press @80kg
1 rope climb

Snatch balance 6 x 2

Start barbell.

A: Strict chin ups 3set
B: E3M for 18min
1set Kipping Hspu
1set TTB