5RFT

100 DB thruster 22,5/15kg, standing one dumbbell
5 ring mu

TC 8

ja dumbbeleiden määrä jota tarvitaan jatkaa kasvuaan....

135 pound Clean and Jerk, 30 reps

3x10 min AMRAPs

YGIG/Round

1.
8 Double Dumbbell Thrusters
10 Push-ups

2.
10 Double Dumbbell Clean & Jerks
5 Burpees

3.
12 Overhead Walking Lunges
200 m Sprint

lepppeeee

Coaches choice😀

5km row
Or
E2M for 28min
1: row for cal, stop rowing*
2: 30 DU 20 rkb swing 10 push ups
*Stop rowing at 1:50 to eliminate transition problems

A: E2M for 14min
Clean & jerk x1 @ heavy weight
B: Dead Lift 3RM
C: Superset x3
C1: Goblet curty squats x12-16/alternera ben
C2: Strict pull ups xMax
D: Superset x3
D1: Strict HSPU x5
D2: GHD weighted hip extensions x15
E: Triset x3
E1: Banded straight arm lat pulldowns in hollow
E2: Triceps extensions xMax
E3: Calf raises x8-15

Overhead squat 5-5-3-3-3-1-1-1-1 reps

Practice SLIPS for 20 minutes.

For Time:
GHD Sit Ups 30 reps
Ring Muscle Ups 9 reps
GHD Sit Ups 20 reps
Ring Muscle Ups 7 reps
GHD Sit Ups 10 reps
Ring Muscle Ups 5 reps

• 100 m for time of:
Double DB Farmer Walking Lunges (2X22.5/15Kg) .