5min easy Run

2 rds:
5 DL
5 FS
5 SP

2 rds:
3 High hang power clean
3 Hang power clean
3 Power clean

1 rnd:

200m Run hard + 5-7 Power cleans

B.
3 rds:
800m Run
21 Power cleans (60/42.5)

Time cap 16min.

C.
Cool down:
Romwod / foamrolling

4 round

2 rope climb
200m run
20 DB trusther
200m run

Voima tempaus 3x5

raakatempaus + tempaus + valakyykky

1+1+1@65%
1+1+1@70% x 2
1+1+1@75% x 2
1+1+1@80% x 2

raakarive + rive + työntö
1+1+1@65
1+1+1@70 x 2
1+1+1@75 x 2
1+1+1@80 x 2

"pinnatyöntö" 2RM

lisapaino lankku 3x30s

Warm up - bike 5min

Superset
Military Press 6x8
Dumbbell Bent Over Row 6x8

Superset
Lat pulldowns 3x8
Push ups 3x15

AMRAP 3 x 5

10 weighted box step ups 20"
10 box jumps 20"
Max reps DB squats

Rest 1:00

-score is total DB Squats

5 x
5 Russian Dips https://vimeo.com/177465931
+
15 push-ups https://vimeo.com/175327607

WU
3min. walk
2min. jog
1min. walk
3min. run vauhtia vaihdellen
2min. walk

1-3 köysikiipeily
10+10 lantionnosto (jalka pallon päällä)
10 kuppipidosta supermaniin
5 tiukka leuanveto
Kumpparikävely
10 lapapunnerrus

3 sets:
8-10 Neutral Grip DB bench press (Narrow Grip) @ 2111. Press the dumbbells together

8-10 Neutral Grip DB chest supported row @2111 neutral grip chest supported row
8-10/arm Single Arm Dumbbell Overhead squats