2000m row (1000m)
150 wallball (n. 60)
100 abmat (50)
50 burbee (25)
Kaverin kanssa

Snatch balance
3-3-3-3-3
+
50-40-30-20-10: DU
VS
25-20-15-10-5: Push ups

Nyt mennään syvälle miesten maailmaan. Kuulaillaan, kyykätään, riehutaan käsipainoilla......ym mukavaa

3 rounds
60 sec RKB Swings 24/16
60 sec Rest
60 sec Push-Ups
60 sec Rest
60 sec Box Jump Overs
60 sec Rest
60 sec Burpees
60 sec Rest
60 sec Sit-Ups
60 sec Rest

5 Rounds:
5 Bar Muscle-ups
7 Dumbbell Hang Clean and Jerk, Each Side (50/35)
9 Dumbbell Overhead Squats, Each Side (50/35)

Squat Clean + Handstand Walk
10 Squat Cleans (60%) + 20′ Handstand Walk
8 Squat Cleans (68%) + 40′ Handstand Walk
6 Squat Cleans (75%) + 60′ Handstand Walk
4 Squat Cleans (83%) + 80′ Handstand Walk
2 Squat Cleans (90%) + 100′ Handstand Walk

5x2 Clean & Jerk with pauses

On clean, take a 2-3sec pause under and on top of the knee.
On jerk, pause at eye level, before going under.
No tng lifts, drop the barbell. Rest as needed.

Strength
5-3-1-10-10
Squat Snatch

Metcon
200-150-100-50 Jump Rope Singles
5-10-15-20 Snatch Grip Deadlift

For time:
100 DB goblet squats
80 Alternating DB Snatch
60/45 Cal row
40 Lateral Burpees over rower
20 SA Devils press

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly Pull Ups 5-10 reps
Handstand Push Ups 5-7 reps
Double DB Walking Lunge (light weight) 16 reps
Ring Front Plank 0:30-1:00

Power clean+squat clean 5sets
Push press 4x3
Front squat 4x4