3 rounds

50 KB Swing
30 KB snatch
20 KB over burpee

Tai käsipainolla
50 DB clean & jerk vuorokäsin
30 DB snatch
20 DB over burpees

Deadlift 1RM

RPE 5, maximum effort. Warm-Up well, use spotters and legit reps only!

A.

3' DU
poi
2 RND
1k Bike
15 Push Press 40KG/25-30KG
15 Front Squats 40KG/25-30KG

Push/split Jerk

5× 5 85%

B.
Ogni 5' per 15' 3 set
30/25 Calorie Row
20 DL BW
10 STOH

C.
3 RND
Ski 1k/800MT
150/100 DU
Rest 60"

D.
Sumo Deadlift
4X5
Rest 60"

E.

4 RND
Sled Pull 10mt
Run 200mt
15 OHS
10 HSPU

• 1-…-1 of:
BB Squat Clean
1RM

3-5x
6-8 Strict Pull up/C2B
6-8 Bench press (~70%)
10-20 GHD sit ups
Rest as needed.

Joka alkava min x 6

-5 x Leuanveto (kippi / perhonen)

Joka alkava min x 6

-5 x toes to bar

AMRAP 15:00
Right arm Overhead DB walking lunge (length of gym) 50/35
8 burpees
Left Arm overhead DB walking lunge (length of gym)
8 chest to bar pull-ups

Assesory Work
NOT FOR TIME
3 rounds
Banded good mornings 15-20 reps
Weighted Glute bridge (with barbell) 8-10 reps

3 Rounds Not for Time
Quadruped Crawl 20m
Plank Lateral Crawl 10m/side
Duck Walk 20m

Harjoitellaan "Murphia" Varten

Urheilukentällä:

5 kierrosta:
400 m run
10 leukaa
20 punnerrusta
30 ilmakyykkyä

Loppuun vatsat!