3 x 20m , not for time
Go heavy !
I. Walking lunges
II. Front rack
III. Overhead

Hang power clean 3RM in 12 minutes

E2MOM 12:
5 Squat Cleans (touch and go)
6/6 DB/KB 1-arm Press

Build from empty bar and light kettlebell, to heavy as possible.
Two minutes to complete all reps on both exercises.

E2MOM 10min
7 reps False grip ring pull-up
14 reps true push-ups

100 DU
21 etukyykky 50/30
21 vauhtipunnerrus
100 DU
15 etukyykky
15 vau..
100 DU
9 etukyykky
9 vau..
20min time limit

Back Squat 3,3,3,3,3
nousevilla painoilla
(tauot 3 min)

20 Deadlifts (125kg/90kg)
Run 400m
20 KB swings (32/24kg)
Run 400m
20 Overhead Squats (50/35kg)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″/20″)
Run 400m
20 Squat Cleans (40/30kg)
Run 400m

12 Minutes for quality and minimum rest:

1 L-pull-up
2 Ring dip
2 L-pull-up
4 Ring dip
3 L-pull-up
6 Ring dip

Unbroken sets! When you fail do 3-5 Wall climbs and start at the beginning.

4-5 Rounds:

15 m Overhead Weighted lunge steps with plate,dumbbell or kettlebells (light weight)
15 Weighted sit-up

This is additional strength work out and not timed wod. Just do the work!

2014m soutu
2014kg kyykky
2014kg leuka
30min time limit
Kyykky painojen kanssa. 50kg /10 toistoa 500 kiloa tehty..
Leuoissa oma paino lasketaan mukaan.
Aamulla 7-8 myös reenit. Nurmela vetää.