25 - 20 -15 - 10 - 5
Dumbell Thruster (45/25)
Toes-to-Bar

Weightlifting

• front squat: 88%x2x6
• back squat: 80%x3x3
• snatch grip push press+ ohs: work up to a heavy single.
• Sit ups x 100

after 5x3 front squat with pause,
3rounds for time:

10 Barbell step up to 51cm 42,5/30kg
15 T2B
20 Clean 42,5/30kg

With partner 3 rounds for time:
20/15 calories row
5 Thrusters 25/15kg dbs
20m walking lunge 25/15kg dbs
5 thrusters 25/15kg dbs

*You go, I go.

3 rounds:
10 DB Front squat
10+10 Single leg glute bridge
20 box step ups
-rest 2 min between sets-

3k Bike
3k Row
300 DU

• For Time:
MB Wall Ball (9Kg) 50 reps
Plyo Box Jump Ups (60 cm) 50 reps
MB Wall Ball (9Kg) 40 reps
Plyo Box Jump Ups (60 cm) 40 reps
MB Wall Ball (9Kg) 30 reps
Plyo Box Jump Ups (60 cm) 30 reps
MB Wall Ball (9Kg) 20 reps
Plyo Box Jump Ups (60 cm) 20 reps
MB Wall Ball (9Kg) 10 reps
Plyo Box Jump Ups (60 cm) 10 reps
20 Min Timecap

Alkulämmittely ja mobility

Harjoitellaan kyykkyä ja mavea

12min AMRAP
8 Kyykkyä
6 punnerrusta
4 leukaa

Loppuvenyttelyt

2-3 Sets
5 Broad Jumps (build with each set)
10 Rower Pike Up (place hands on parallettes)
6-8 Half Kneeling Landmine Press/arm

10-9-8-7-6-5-4-3-2-1
toes to bar
single leg squat e.l.
lunge e.l.
every 3min 5 burpees