maastavetotekniikka
5 x 5

Deadlifts 4 sets of 3

2lankun penkki max1
Lattiapenkki max5
Ojentajat kuminauhalla 4x15
FacePull 3x20

If there's excess time, do Tabata of your choice; Row, Run, KB Swing or Burpees.

20 on 10 off x 8
Weighted lunges
V-ups
Burpee man makers
Kb swings
Dips/push ups

"30 Back Squat (30/20)
50 AbMat Sit-up
20 Back Squat (45/35)
50 AbMAt Sit-up
10 Back Squat (60/45) "

(2+2)-…-(2+2) of:
BB Clean & Jerk
(2+2) RM
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go. (2+2)
reps significano 2 Clean + 2 Jerk

AMRAP 10 mins

5 Target Burpees
1 Strict Pull-Up

3:00 easy bike or row

Weighted sit ups 20/14#
0:40 on 0:20 off
X 10

Then accumulate 5:00 plank hold

WOD
For time:
50 dubs
1 round of Cindy*

50 dubs
2 rounds of Cindy

50 dubs
3 rounds of Cindy

50 dubs
4 rounds of Cindy

50 dubs
5 rounds of Cindy

*cindy =
5 pull-ups
10 push ups
15 squats

E2:30 x6, vuorotellen A/B:

A)
12 Kb Sumo dl
6-10 Leg assisted pull up
B)
6/6 Bulgarian split squat
10-12 Db floor press