Split jerk (heavyish)

superman hold shoulder touches 3x10

leg raise to handstand from box & slow eccentric HSPU 5x5+1

Clean Pull + Power Clean ( Hang under knee )

Set 1 : 1 + 1 @ 50%
Set 2 : 1 + 1 @ 55%
Set 3 : 1 + 1 @ 60%
Set 4 : 1 + 1 @ 65%
Set 5 : 1 + 1 @ 70%
Set 6 : 1 + 1 @ 75%
Set 7 : 1 + 1 @ 80%

Go Every 1:30

"Mini Murph"

Run 800m
50 Pull Ups
100 Puhs Ups
150 Air Squat"
Run 800m

TC 45 min

10 rounds ”with weight west”

15 cal bike
20 lunges
20 air squat

TC: 30min / for time

10 rounds for time:

-3 bar muscle-up
-10 target burpee

For time

• 5 rounds of
• 20 box jumps
• 25 kettlebell swings

♀ 20-inch box, 1-pood KB
♂ 24-inch box, 1.5-pood KB

Every 8 minutes x 5 sets:
12/9 cal bike or row
15 KB swings 24/16 kg
15/12 cal bike or row
5+5 KB goblet reverse lunges 24/16 kg
18/15 cal bike or row
10 wall balls 9/6 kg

INTERVALS

Every 3min x5
12 chest to bar
12 ghd sit up
35 Double unders

• tavoittele, et vähintään minsa jäis huilia kierrosten väliin