3 x 15 ( kaikkia kolme kiekkaa, super setti)
GHD/ T2B/Kipping pull up

3 x per puoli
Db snatch L 8 + L hang clean 15 kg
Db snatch R 8 + R hang clean

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

On the 4:00 x 6 Rounds:

12 Pull-ups
21 Kettlebell Swings (53/35)
400 Meter Run

Kilos: (24/16)

Single Arm Farmer Carry: AMRAP 5:00 - 30m - moderate weight.
+
Active Straight Leg Raises x 20 reps each side.

Get your breathing up a little bit and use the speed of the movements to wake up the hips.
EMOM x 12mins
1st - 5 Seated Box Jumps (increase height each round)
2nd - 8 Dual Kettlebell Cleans (moderate weight)
3rd - Row 30sec @ moderate effort

Push press 6-5-4-3-2 reps

Bench press 3x10 reps

Skill
5 set
1/1 TGU
Add weight each set if form allows.

Stacking

Deadlift
Swing
Goblet Lunges
Dead Snatch
Goblet Squat
Burpee

/During a stacked workout, you perform the first exercise in the set for 30 seconds, then rest for 30 seconds. Then, you add the second exercise (for 1 minute of work), then the third (for 90 seconds of work) etc.
Do the segments in reverse to return to start./

Warm up(10)
10 pik n grass
10 high knees
10 arm circles

WRK(25)
25-20-15-10-5
kettlebell swings
burpees
200m run after each round

Finisher
30 v-ups
1:00 quad stretch