3 rounds:

• 10 deadlifts
• 5 + 5 lunges

Bench press 5x5
+
Strict pull ups 3xMax
+
Db Shoulder flys 3xMax
+
Cable or banded triceps push downs 3xMax

Back Squat
3 – 3 – 3 – 3 – 3

Chipper
20x 2DB Walking lunge
(15 / 22,5kg)
20x 2DB Devil press
(15 / 22,5kg)
20x 2DB Push press
(15 / 22,5kg)
20x 2DB Fr Squat
(15 / 22,5kg)

Tc: 10min

Part A For Time in teams of 4:
From 0:00 - 15:00
-200 syncro wall balls with 2 medballs, each team
members must do 50 wall balls
(After every 10 syncro wall balls every team members
complete 5 syncro burbees). Wall balls 9kg/6kg
Score: Time/Reps

Part B Lifting score (overall result) in teams of 4:
From 15:00 - 35:00
- Lifting complex (1 Power clean + 1 Front Squat + 1 Stoh)
Team has 2 barbells, 2 team members can lift at same
time
Score: Overall weight (each team members best lift)

2-3 min light cardio
1+1 min pigeon pose strech
1-2 min v-sit strech
1+1 min tricep streching

5 kilometrin juoksu TAI soutu aikaa vastaan! Saatamme testata tämän uudestaan karantreenien päätyttyä. ;)

Warm up(10)
3rds
20 heel grab
20 high knees
20 arm circles

WRK(20)
Complete the following for 20:00 minutes
12 kettlebell/dumbbell swings(choose load)
12 breakdancers
12 tricep overhead extensions
6 squat jumps w/three second descent

Finisher
50 bicycles
1:00 pigeon per side

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then

2 sets
1:30 cardio machine
10+10 single leg RDL
10+10 upright row
10+10 half kneeling press
10 scapula Pull ups
10 kipping movement

With barbell go 2 times through this:
3 snatch deadlifts
3 high hang muscle snatch
3 bn snatch grip pp
3 ohs
3 snatch balance

5 max reps /3min

30 Min ergo