AMRAP 8:00
15 Push Press @52.5/35kg
15 Sumo Deadlift High Pull @52.5/35kg

Extra:
Leaning Away Lateral Raise: 3 x 12-15 each. Rest 60s.

Lepoja

A: Triple no hook-no feet power snatch
B: Squat clean without hip contact + power clean + squat clean
C: Front squat T.:4320 @75% 5x3 rep.

Warm up
3 rounds
8 cal bike or row
10 DB press
10 passthroughs

Strict press
E2MOM x 5
10 reps
*staying at same weight

WOD
100 jump rope
50 sit ups
25 Ring rows
80 jump rope
40 sit ups
20 ring rows
60 jump rope
30 sit ups
15 ring rows
40 jump rope
20 sit ups
10 ring rows
20 jump rope
10 sit ups
5 ring rows

2:00 easy bike row or run

Normal warm up

8:00 to warm up power clean and pullups

WOD with a partner
50 rounds for time
5 AKBS 50/35
3 pull-ups
1 power clean @ 80% 1RM power clean

• 1 partner completes a round then the next partner completes a round until 50 rounds are completed.

Barbell SDLHP 2x12 reps

Strength Workout

• Overhead Squat 5-5-5 reps
• Front Squat 3-3-3 reps
• Back Squat 1-1-1 reps

Attempt to increase the load after every set.

Rakkaudella Karjalasta
Sali kiinni

6 burpee box jumps
10 air squats
max reps DB's deadlifts

Rest 1:00

*Score is total DB's DL's

CHEST

6 RND
Rest 1-3 ' tra i set
1 Incline Dumbbell Chest Press 5-8 PESO: PESANTE

BENCH PRESS:
Rest 1-3 ' tra i set
8-6-4-2-4-6-8

5 RND
Rest 1-3 ' tra i set
1 Incline Dumbbell Chest Fly 5-8 PESO: PESANTE
2 Equalizer Chest Fly Pushup
with Alternating Lateral Step 10 PESO: Bodyweight

5RND
PUSH-UP SU DB O SUPPORTO MAX REP

4RND

Pullover double DB 10rep PESO: MEDIO