170 min
Warm up for 15 min

1.Snatch 3 RM

2.Gymnastics
A. EMOM14:
A) Strict HSPU - 7 x 6
B) Toes to bar - 8 8 8 9 10 10 10

3.Metcon
A. 12 min amrap:
500 m Row
8 Burpee box jumps
Result: 4 rounds

• Rest 5 min

B. 8 min amrap:
20 KB Swings - 16 kg
20 Wall balls
Result: 4 rounds + 14 KBS

4.Strength
A. 3 sets:
10/side single arm DB row, one foot elevated - 25 25 25 lbs

B. Accumulate 40 reps of dead bug

C. 4 sets:
8/side DB STOH single arm - 30 35 35 35 lbs

D. 3 sets:
12 low cable pulley - 40 40 40 kg
12 side lat. raise - 10 10 10 lbs
10 bicep curl - 20 20 20 kg

E. Tabata shoulder press - 10 kg

F. 3 sets:
8/side bulg. split squat - 25 25 25 lbs
30 GHD sit ups to parallel

30min amrap
Row 40cal
12 Db burpee box over 22.5kg
50 Du

3-9-15-21-15-9-3
DL 80/60
Box jumps

Push Press 4-6-8-10 reps

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Laskiaispulla imeytyy olkapäihin. Ensimmäiset vaikutukset huomaa jo siinä vaiheessa kun lipaisee kielellä sitä kermavaahtoa. Varsinainen imeytyminen lihakseen tapahtuu välittömästi nielaisun jälkeen. Eli vatsaan asti kulkeutuu pelkäästään kahvi tms neste jota nautit syödessäsi laskiaispullia.

Warm up(10)
3rds
10 plyo jumps
10 heel grab
10 single leg deadlift

WRK(30)
WRK 5:00 REST 1:00 x5
5 upright rows/ring rows/pull ups
5 burpees
5 squat press-
squat tempo two sec down-three sec hold-two sec up
press tempo-two sec up-three sec hold-two sec down
25 jump rope

Finisher
50 round the world(abs)
1:00 samson

For time:

200m run
20 overhead lunge steps with plate
200m run
15 ttb
200m run

TC 9min

1.) From plocks muscle snstch+ois 4x 3+3
2.) Snatch from blocks 5-6 x 3
3.) Power clean from blocks 5-6 x 2
4.) Back squat 5 x 4