For time:
Cash in 1000/800m row

then:
21-15-9
ttb
push up

Deadlift progression VK 2/4

4x5 @70-75% 1RM

Neljän viikon maastavetoprogressio, jossa sarjoja tulee yksi lisää viikoittain, painot kasvavat ja toistomäärä vähenee yhdellä.

Barbell Shoulder Press
1RM in 8 sets. Rest 2:00
- Goal: PR if possible!
- Last tested 22/01
- Sets of 5,4,3,2,1,1,1....

Find Max Height

Wod
For time
10-8-6-4-2
Deadlift @60/45
10-8-6-4-2
Bar over burpee

3 Rounds For Time:
400 Meter Run
7 Power Cleans 50/35kg
7 Hang Squat Cleans 50/35kg
7 Squat Cleans 50/35kg

Clean pull + squat clean + split jerk
9 x1+1+1
Go every 90s.

Sets 1-3 Relative easy
Sets 4-6 Heavy-is
Sets 7-9 Heavy

For Time
20 Box over burpee
30 Wall ball
40 Db snatch
30 Wall ball
20 Box over burpee

Tc 13 min

For time:

cash in: 30 burbee

3 rounds
200m run
20 wallball
20 sit up

cash out: 30 burbee

(Target under 13min, Time cap 18min)

EMOM 15

1 minute : Row 15/11 Calories
2 minute : 15 American Swing 24/16kg
3 minute : 0:30 L-Sit Hold
4 minute : 6 Narrow Grip OHS, 20/15kg
5 minute : 0:40 Pull Apart