Front squat + back squat 3+5 (rest max 10s after front squats)
2x3+5 110kg
2x3+5 120kg
2x3+5 130kg

DL
6x3
150,155,160,165,170,175kg

6x3min easy pace row,ski,run/walk

Mobility

Warm up(10)
3rds
10 jax
10 hip rotations
10 walking samson

WRK(21)
On the minute x7-max reps of the following, alternating every minute for seven rounds-
jing jangs(5 yard suicide)
squats
sit ups

Finisher
50 alt leg raise
1:00 hamstring stretch

Partner Wod
11 min Amrap
5 Pull up/ Ring row
7 Air squats
10 alt. Db Hang power clean and jerk 22,5kg/15kg

You go round, i go round

• World's Greatest Stretch x 5 reps each side
• 2:00 Walk: Nasal Breath for 10 seconds + 2-5 second breath hold for the duration.

Tupla amrapit

8min amrap
60 single under
12 Kb swing

6min Rest

8min amrap
7 Sumodeadlift
12 cal Row

A: Snatch balance + double ohs from rack 4x3
B: Clean pull+ double power clean+ split jerk 3x4
C: Front squat triple @75-80% of front squat max 5x3

Front squat 4 RM, then 3x4 @ 90 %

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

130 min

1.Strength

A. Shoulder press
- 4x8x30

B. Strict pull ups
- 4x10

C. 4 sets:
8 cable row - 45
8 bench press - 37.5

D. 3 sets:
12 high cable row - 17.5 17.5 20
12 incline DB press - 2x10
10 sa. DB row - 17.5

E. 3 sets:
12 side lat raise bench - 4 4 5
12 high cable face pull - 17.5
12 bicep curls - 14

F. 3 sets:
12 side lat raise - 6
8+8 bicep curls - 9

2.Metcon
2 sets:
9 x 30 s. on : 15 s. off
Xebex airbike
R. 2 min between sets
1: 79 cal
2: 82 cal

Huoltoa / Lepoa. Millon on viimeksi ollut hieronta?