EMOM 20min
5 deadlifts @50/35
5 power cleans @50/35
5 front squats @50/35

Polttopallo

Every 3mins x 3 Sets
Assault Bike 15/10 Cals
15sec Single Leg Sorenson Hold/leg
10 Cossack Squat/leg

Alternate;
1. 10 Db box step overs 2x22.5/15kg
2. 10 Burpees
3. 10-12 muscle cleans 40/30kg

Lämmittely ja mobility

Etukyykky ja thruster harjoittelua

Metcon:
3 kierrosta
15boxihyppyä
12 kyykkyä
9 cal koneella

Loppuvenyttelyt

For time
"Jerry"
1.6 k run
2 k row
1,6 k run
Aikarajat 23.30 miehet ja 25.30 naiset.

Muscle snatch + high hang power snatch
4 x 2+2 @light weight

Power snatch above knee
6 x 2 @60-70%
Rest 60-90s between sets

Core
3 Rounds
30s Hollow hold
20 Russian twist
10 Plank drag

3 sets:
20 Alternating Pistols (Scale by doing high box step-ups)
50m Mixed Front Rack/Farmer carry. Hold your left Kettlebell in the front rack and the right kettlebell hanging at your sides. Do something challenging that you can do 50m unbroken.
50m Mixed Front Rack/Farmer carry on the other side (Right arm in the front rack, left arm farmer carry)

Ski 2min.
Bench press 8-10
Row 2min
Ring row: 8-10

A.
Complete as many rounds and reps as possible in 6 minutes of:
4/3 Muscle-Ups
12 Alternating Pistols

Rest exactly 4 minutes, and then . . .