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

14min emom, every 2 minute

-Jos löytyy renkaat:

5 x
3+3 archer ring row
5 ring push ups jalat penkillä

-Jos ei ole
5 x
Käsipainolla tai jollain muulla painolla
10 vipunosto sivulle / käsi
5 normipunnerrus jalat penkillä

5 rounds
5 HSPU
10 jumping lunges

10 min Abs AMRAP

10 tuck ups
10 + 10 vino tuck ups
1 min selkälankku

esim. 2 tuolia, toiselle jalat, toiselle hartiat.

140 min
*1.Warm up & preparation for KK qualification 201*9
- Row + mob.
- Movement prep: MU, TTB, CTB, HSPU, snatch, cluster
- Conditioning prep

2.KK qualification
A. 8 min AMRAP:
15 cal row
20 TTB
15 cal row
15 CTB
15 cal row
7 MU
Result: 1 MU / 81 reps (Tiebrake in CTB 4:43)

B. 8.00-13.00: Find max weight in snatch + hang snatch 1+2
Result: 41 43 45.5 kg
Tiebrake 12.59 (done as power snatches)

C. FT, in 15.00-25.00:
80 DU
30 DL 50 kg
10 HSPU
80 DU
20 FS 50 kg
10 HSPU
80 DU
10 cluster 50 kg
10 HSPU
Result: 62 DU in round 3 / 25.38

3.GS
A. MU for 20 min
- 8 x 1 reps

B. MU strength
- False grip Top of Ring pull up hold
Accumulate 60-90 s. in 5-10 s. intervals - 6 x 10 s.
- Ring Bottom of dip hold
Accumulate 60-90 s. in 10-15 s. intervals - 6 x 10 s.

3 x 2 tempausta riipusta + 1 maasta, sopiva paino

Etsi painava
1 x raakarive + 1 x kyykkyyn rive + 1 x saksityöntö

Etukyykky
8 x 50 %
6 x 60 %
4 x 70 %
2 x 80 %
1 x 90 %

300 DU aikaa vastaan

-Soututekniikkaa

2 rounds
800 m run
800 m row

4x
3min ON/1min OFF
5 Burpees
10 Sit-ups
10/leg [Mountain Climbers](http://)

WEIGHTLIFTING

4 rounds, rest as needed

2 Push Press + 3 Push Jerk + 4 Split Jerk

Find heavy of the day, RPE 4-5

2 min max effort handstand hold (accumulate as many seconds as possible)
1 min rest

6min AMRAP
10 T2B
20 doubleunders
10 kettlebell swings 24kg/16kg
1 min rest

2 min max effort handstand hold (accumulate as many seconds as possible)

Koita kaataa keilaamalla kuntopallolla vesipullo (löytyy kierrätysastiasta)

Aina kun pullon saa kaadettua, saa tehdä skin the cat - liikkeen