Back squat 6x2
– nouseva paino
– lepo 3-4min

For time
21-15-9 Hang Snatches 50/35kg
21-15-9 Toes-to-bar
75-50-25 Double Unders

Korttipakka 3

4 rounds for Q:
8/8 curtsy drop lunge - 2 x 20kg plates
10-12 Kb RDL (3-0-X-1)

30s wall sit

Rest 2min between rounds.

Käytä suorinjaloin maastavedossa koroketta jalkojen alla jos hyvä liikkuvuus. Voi tehdä myös kahdella kuulalla. Wall sit voi käyttää lisäpainoa jos pystyy.

In teams of 2, 3 rounds (split anyhow):

1000m row
50 sit-ups
40 push-ups
30 pull-ups/australian/ring row

Timecap 20 min.

5 rounds for time:

3 rope climbs
6m HS walk/3 wall climbs
9 hand alt. Devils presses 22,5/15

15 min to find technical heacy in complex of:

1 clean + 1 front squat + 1 split jerk

4-5 kierrosta:

5 sandback ground to shoulder
5 sandback bearhug squats
10 sandback bearhug DL

15 AMRAP with partner - you go i go:

45s easy row
8 T2B
1 wall walk
8 ring rows
1 wall walk
8 push ups

3 AMRAP:
10/8cal row
5 burpee over rower.

Rest 90s.

3 AMRAP:
30 DU/60SU
5m HSW/1-2 wall walks.

Rest 90s.

3 AMRAP:
6 box over jumps (open standard) 60/50
6 alt. pistol squats