5 rounds x 3 mins
10 cal bike
10 kb swing
10 ad-mqt sit-ups

Rest 1 full min between rounds

AM: 30 min
Running
4.65 km
6.30 min/km
HR 135/158

PM: 160 min
Warm up for 20 min

1.HSW
- 10 m

2.MU
A. Drills

B. MU 12x1

C. E2MOM: MU 6x2
- Failed second rep 5/6

D. Strict MU
- 5 x 2

3.Jerk from blocks
Build to challenging Double

4. Pause front squat
A. Build to heavy single

B. 3x1 @ 90-95% of max
- Not done

5.Accessory
- Not done

-Kippitekniikka
-Rinnalleveto
-Raakatyöntö

Joka 2 min x 10

Odd: 1 round of machoman: 3 powerclean + 3 front squat + 3 jerk
Even: 1 round of cindy: 5 pull ups 10 push ups 15 squats

1. Conditioning
   AMRAP 15:
   60 Double Unders
   30 Wallballs (20/14)
   15 Deadlifts (245/165)

2. Romanian Deadlift
   4 Sets of 7

Build in weight. Following each set, complete 15 GHD Sit-Ups

4 Rounds of:
15 Banded Pull-throughs
15 Straight Leg Sit-ups
Rest as needed.

3 x 2 tempausta hitaasti polven alla, super tiukka selkä

3 x 1 tempausta hitaasti polven alla, super tiukka selkä

AMRAP 5:00
10 x Band Pull Through
5/leg x Single Leg Glute Hip Thrusts - Front Foot Elevated

Then,

Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

3 rounds for time of:

• 15 power snatches
• 15 thrusters

Men 95 lb.
Women 65 lb.

3 Sets
10 Barbell Hip Thrusts
20 Frog Pumps
20sec Single Arm KB Overhead Split Stance Half Squat Hold/sid

Tempaus + valakyykky EMOM

12 min joka alkava min 1 x tempaus + 1 x valakyykky