1-2x1x[2+1]@barbell, 3x1x[2+1]@60%, ohs-%, rest btw sets 2min

LÄMMITTELY
Liikkuen

VOIMA
Kiertoharjoitus 35s./20s.
1. Leuanveto vastaote / rengassoutu yhdellä renkaalla
2. Boksille nousu yhdellä jalalla oik. + vas.
3. Lattiapunnerrus lantio ylhäällä

AMRAP 9min
6 kcal laite
8 x wall ball
10 x lankussa kuulan siirto taakse-eteen
12 x etuheilautus

For time

• 12 dumbbell deadlifts
• 9 dumbbell hang power cleans
• 6 dumbbell shoulder-to-overheads

Compare to 240712.

EMOM x 8

20-50 DU / crossover / practice

OPTIONAL COOL DOWN

:30/:30 Calf Smash on Roller
:30/:30 L-Position Pec Stretch on Rig or Wall*
10 SLOW Arm Haulers

-Rest as Needed b/t Sets-

*Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.

20 wallball
10 alt DB snatch
10 burpee over line

5x5@same weight across

Go every 2:00

10 rounds for time:
6 alternating DB snatches (15/10 kg)
8 push ups
12 air squats

15 min timecap!

For time
- 10 ring muscle-ups
- 20 alternating weighted single-leg squats
- 400-meter run

♀ 20-lb dumbbell
♂ 35-lb dumbbell