4 rounds
1min ground to overhead @15/10
1min row
1min double unders
1min rest

lepo tai väliin jäänyt harjoitus

Romanian deadlift 4x8

Vauhtipunnerrus:

3 x 5

Thruster

3 x 5

3 x 10

For Time:
25 Pull-ups
50 Deadlifts 60/40kg
50 Push-Ups
50 Box Jumps 60/50cm
50 Floor Wipers 60/40kg
50 Single-Arm Kettlebell Clean-and-Press 16/10kg
25 Pull-ups

3 rounds of:
6-8 sumo deadlift
20 leg lift over KB

3 rounds of:
6-8 bulgarian squat / per side
10 band rot. / per side

Tabata x 3:
A)
DKB swing
Box jump

B)
Row
Narrow squat

C)
SU/DU
Plate situp

Hang Power Snatch + Hang Snatch daily max
Squat Clean + Front Squat + Split Jerk daily max

Metcon (Time)
5 rounds for time:
20 Wall Ball@9/6kg
5 Ring Dip + 5 Pull-up
20 GHDSU

Front Squat x 3 reps x 6 sets@80% of 1RM

-Kippaus
-Rintatankoon
-Napa tankoon

3 x 1,2 tai 3 MU
TAI
2 x 4-6 MU

1 min ON / 1 min OFF:
- Tyre flip x 2.
- Sit-ups.
- Over head lunges (20/10 kgs bumper plate).
- 10 m. Farmer carry (2x32/2x20 kgs Kb).
- Toes to bar.
- Global Trainer push-ups.
- Box Jumps.
- Pistols.
- Pull Ups.
- Handstand hold.
- Burpees (touching the rings)
- Rope climb.