3 rounds
1:00 single unders
10 alt leg v-ups
20 sec of wall climb hold / HS Hold
10-15 ring row
5-10 push ups
20+20 sec Banded LAT OH Streching
20+20 sec Banded front rack strech

3 rounds with a partner, for time.

1. Partner A does 20 DB snatches (50/35 lbs), Partner B stands in a farmer carry position with BW KBs, then change.

2. Partner A: Row 250 m, Partner B stands in a front rack hold with 2 x KB, then change.

AMRAP 15:00
15 Calorie Row/Ski/Bike
15 Toes to Bar
15 DB Push Press @50/35lbs or KB @ 24/16kg

16min joka 2. alkavalla minuutilla
1. pyörä/soutu/hiihto
2. 15-20 seinäpallo

Tempaus tekniikkaa

12min kevyellä tangolla

3 maastaveto
3 korkeaveto
3 voimatempaus taskusta
3 pystypunnerrus
3 valakyykky
3 tempaus

WEIGHTLIFTING
Split Jerk

Every 60-90sec x12. Add loading by feel, but check the RPE recommendations. Bar from rack or blocks.

1-3@RPE 3
4-6@RPE 3+
7-9@RPE 4
10-12@RPE 4+

Add 2,5-5% compared to last week.

For time

21-15-9

DB snatch (50/35 lbs)
Burpee C2B pull ups

TC 12 min

CONDITIONING

EMOM x10

1) 5-10 Burpee Box over (facing)
2) 7-15 TTB

RPE 3 to 4

Target: unbroken TTB sets

Box Squat
- Build to a tough but PERFECT set of 5 over 6 sets. Rest 2:00
- Regular squat stance, bar loaded on back
- Parallel or slightly below box.

1. Alkavalla minuutilla 5 min ajan (tangolla).
   1 maastaveto+1 korkeaveto riipusta +1 raakatempaus riipusta+1 valakyykky.

2. Alkavalla minuutilla 5 min ajan (kevyt paino).
   2 raakatempaus riipusta+2 alle meno niskaan takaa

3. Aina 2 minuutin välein 10 min ajan. Lisää painoa jokaisen sarjan jälkeen.
   1 Tempaus riipusta+1 Tempaus maasta+ 1 Valakyykky