Barbell high pull 4x8 reps

D.
Three sets of:
Barbell Hip Bridges x 10-12 reps @ 2111
Rest as needed
15′ Legless Rope Climbs x 1-2 reps
Rest as needed
Barbell Good Mornings x 10-12 reps
Rest as needed
15′ Legless Rope Climbs x 1-2 reps

Optional Additional Conditioning Session
30-45 minutes of easy running, rowing or cycling. Stay at 70% or less, I want you all to feel well-recovered this week.

For time:

• 50 super-strict push-ups in one set
• 5,000-m row

For time :

► 80 Wall Ball Shot
► 60 Pull Up
► 40 Front squat
► 20 Burpess Facing Bar

4 kierrosta

5 tangon yli burpee
5 x lätkältä lätkälle hyppy
5 x polvet rintaan

A.
Strict Handstand Push-ups
5 Rounds, Not for Score:
1:30 Light Row
:30 Seconds Max Reps Strict Handstand Push-ups

B.
2 Rounds:
AMRAP :30 Seconds – Power Clean (60/42.5)
AMRAP :30 Seconds – Push Jerk (60/42.5)
Rest 1:00
AMRAP :45 Seconds – Power Clean (70/50)
AMRAP :45 Seconds – Push Jerk (70/50)
Rest 1:30
AMRAP 1:00 – Power Clean (80/55)
AMRAP 1:00 – Push Jerk (80/55)
Rest 2:00

C.
On the 0:00…
400 Meter Row
27 Toes to bar
21 Thrusters (42.5/30)

On the 6:00…
400 Meter Row
21 Toes to Bar
15 Thrusters (60/40.5)

On the 12:00…
400 Meter Row
15 Toes to Bar
9 Thrusters (70/50)

15 min AMRAP
in pairs you go, I go
20 deadlifts 125kg/85kg
40 power cleans 85kg/60kg
60 wall balls 9kg/6kg
80 kb swings 32/24kg
100 DUs
If you can complete the whole set in 15min, you get another 15mins then begin with 80 swings

For time :

► 100 Sumo Deadlift Kettlebell
► 080 Sit Ups
► 060 Kettlebell Swing
► 040 Knees to Elbows
► 020 Cal Row

Lantio

noin 30 min MU tekniikkaa

• hypyllä dipistä
• hypyllä dippiin
• kumppari
• kippaus
• tiukka

noin 30 min käsilläkävelytekniikkaa

-painon siirto seinää vasten
-seinää kohti
-ilman tukea