3-4 rds:
60s sandbag carry, medium heavy
60s farmers carry, 2x heavy Kb
15s L-hang

Lepää sen verran kuin tarvitsee.

Toiset tekee coren sillä aikaa kun toiset soutaa.

A.

5' DU
PVC+MOBILITY

3 RND
10 DB L-seated (5+5)
30" H. HOLD
40" H. POSITION+PLATES

B.

Hspu+Deficit x 8 rep
Rest 30"

poi

3 rnd:
Wall-Facing Split Handstand Hold x 40"

Rest 30"

Headstand Kip-Up to Handstand on Wall x 8-10 rep

Rest 30"

C.

5x Max Rep
Strict Handstand Push-Up

Rest 60" Ogni RND

5x Max Rep
Kipping Handstand Push-Up

Rest 60" Ogni RND

D.
Ogni 3', per 12' (4 set):
3 Front Squat + 1 Jerk

Sets 1-3 = 80-85% di 1-RM Clean & Jerk
Sets 4-5 = 85-90% di 1-RM Clean & Jerk

E.
5 rnd:
6 BMU/12 C2B
50 DU
40 Air Squat

D.
Ogni minuto per 12', (4 sets) di
1 – V-Up x 40"
2 – Hollow Rock Hold x 40"
3 – Russian Twists 40"

F.
WORKOUT CLASSE

TC: 25'

For Time:
2 rnd
22 STOH DB ONE ARM
400mt row
9 BURPESS pull-up
60 SIT-UP
9 BURPESS pull-up
400mt run
22 DL

Front squat 5 reps at 50% of your 1RM, 5 reps at 70%, 5X5 at 80%
Snatch grip shrugs 3X10 at 80% of your snatch 1RM
Hang snatch from above knee+snatch*(complex) 2 reps at 60% 1RM, 2 reps at 70%, 3X2 at 75%
A. 3-way DB bicep curl (Zottman, strict, hammer) 3x5 per arm
B. DB Pendlay rows 3x10 per arm
C. OH tricep extension 3x10 per arm

*Lower slowly between reps

For time

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1:
1.5x body weight deadlift
body weight bench press
3/4x body weight cleans

TC 30

Back squat 5 reps at 65%, 5 reps at 75%, 3X5 at 85%
Snatch pull from knee* 3X5 at 85%
Snatch 3 reps at 60%, 3 reps at 70%, 3 reps at 80%, 3 reps at 85%
Clean pull 3X5 at 85%
Clean and jerk 3 reps at 60%, 3+1 reps at 70%, 80%, 85%

A. Push ups 3xAMAP
B. Chin ups 3xAMAP
C. 3-way shoulder raise 3x5 per arm
*Lower Slowly between reps

Muscle
Upper

T Bar Row
Reverse Fly

Bench Press
Chest Fly

Clean & Jerk
Shoulder Fly

Ring Dip
Swiss Skull Press

Chin Up
Swiss Hammer Curl

Aikaa vastaan

21-15-9

Thruster 20/30kg tangolla tai käsipainoilla
leuanveto