5+5 Single leg KB Deadlift,
10-20 GHD Sit-ups

5-15 Strict TTB,
2-5 Wall Climb,
20m Sandbag/Yoke Carry,
25-50kcal Row/Airbike/skierg,
3-5 High Box Jumps

Snatch triples 15 Mins building up

3 sets for quality

80m farmers carry DB heavy
80m D-ball carry on chest
2 L-sit climb
Rest as needed between the movements and rest 1,5 min between the rounds.

-Voit kiivetä myös puoleen väliin, toinen skaalaus legless ilman hyppyä, toinen skaalaus L-sit pull-ups 3-4/side. Mikäli teit viime viikolla L-sit leuat lisää yksi toisto.

3-4 rounds midbody work:
10-15 weighted abmat sit ups
5-10 strict ttb
max time l-hang or hollow hold.
Do this with partner. Partner holds you ankles while doing sit ups.
While you work whole round, partner rests it. Then swich. total 3-4 for both.

Weighted pull up, underhand grip, 5 x 3.

Aim to use the same (heavy) weight through all the set.

3 x max reps of strict toes to bar

Scale to knees to elbows or knee raises.

The result is the complete number of toes to bars performed.

EMOM 10
Every minute perform 1 power snatch + 1 squat snatch + OHS @50% 1RM snatch

Bench press 5x5@AHAP

(every set as heavy as possible)

SO 2:30

For time
9 Cal Row/Ski erg
9 T2B
9 BJ
15 Cal Row/Ski erg
15 T2B
15 BJ
21 Cal Row/Ski erg
21 T2B
21 BJ

*Valitse joko Ski Erg tai soutulaite ja suorita samalla laitteella koko treeni.

TC:10 min