2 x 6 min AMRAP, rest 2 min

10 KB deadlift
20m farmers walk
10 cal erg

10 KBS
10 Burpee over KB
10 Goblet squat

EMOM x8
1) 7 Medball Clean + 7 TTB
2) Ski 45sec (or other machine)
RPE 3, nice little sweat

LÄMMITTELY

15 min ajan
5+5 tuulimylly
10 istumaannousua
10 lapapunnerrusta
5 mittarimato
10 kyykky (pelkkä tanko)

VOIMA
Takakyykky
10-8-6-4-2-4-6-8-10

Metcon

4 kierrosta putkeen:
25 punnerrusta
25 istumaannousua
10 dippiä

LOPPUUN:

5 x 15-20 lantionnostoa

Emom10
1min swings, 1min rest x 5

Warm up(10)
3rds
10 plyo jumps
10 heel grab
10 single leg deadlift

WRK(22)
WRK 6:00 REST 1:00
5 dumbbell hang clean
10 sit ups
20 mountain climbers(two count)

then complete the following:

WRK 6:00 REST 2:00
walk/jog/run/row/bike

then complete the following:

WRK 6:00 REST 1:00
5 dumbbell hang clean
10 sit ups
20 mountain climbers

Finisher
50 flutter kicks
1:00 butterfly stretch

Run 3,2 with west

21-15-9

120 min
Warm up for 25 min

1.Strength
A. Daily Max in Squat clean thruster + Split jerk (TnG)

2.Metcon
A. For Time:
30 Deadlifts 100/70kg > 60 kg
30 Chest to bar
30 Deadlifts 100/70kg > 60 kg
Time: 5.54

Rest as needed

B. For Time:
"Acid bath"
500m ski - 2.06
500m row - 1.57
1000m bike - 1.54
Time: 6.18

3.Accessory
A. 3 sets:
Hanging leg lifts on parallettes x Max effort - 10 10 10
15 DB Bench - 25 25 25 lbs

Front squat 8-8-8-8 reps, then max reps @ 90%

Accessory

3 Rounds

8+8 Db single arm seated press

8+8 Db single arm bent over row

10 Face pulls

10-20s L-sit hang