3x5
Laita painot kommentteihin

24-16-8 reps for time of

• Double dumbbell hang clean and presses
• Ring dips

♀ 35-lb DBs ♂ 50-lb DBs

AMRAP 7

Max. Reps Push Press 50/35

*EMOM 3 Bar over burpees

OTM12
1) lantion tiputus lankussa
2) 1-Leg V-up
3) lantion siirrot lankussa
4) floor thruster+push up

Tall split jerk 6 x 2 (40 - 50 %)
EOM 14 min Front squat + split jerk x 2 (50 % -->)
Front squat ¼ x 5 x 5 (85 - 125 %)

EMOM 20

1 Minute : 12 Wallball Shots
2 Minute : 6 - 10 Elevated Ring Rows
3 Minute : 25 Double Unders
4 Minute : 18/15 Calories Row
5 Minute : Rest

5 Sets of:
Max effort time under tension in Ball Up Hold
- go every 2:00, record time after each effort

Bar Runner
M/N 35-49
For time:
10-8-6-4-2
Shuttle Runs (10m)
1-2-3-4-5
Bar Muscle Ups
- use same scale you have trough out the past month

Bench Press

6 x 4 x 80%

Sendoff 3:00