For quality 21-15-9 reps of

• strict toes to bar
• ring dip or ring push-up
• double kettlebell swing

After every round do 100 double-unders or row 500 meters.

Every 6 min x 5

Row 20/15 Cal
10 Box jump
30s+30s Mixed carry (KB)
16 DB Snatch 22,5/15kg

Rest remaining time

70-80% HR

Takakyykky

Niin isot painot kun tekniikka sallii.

2-3 rounds:

• (8+8) pallof press
• rest 30sec
• max time L-hang
• rest 30sec
• 20+20m suitcase carry
• rest 60sec

20min amrap

• 15/12 cal row
• 10 ground to overhead 40/30kg

Thrusters

7-5-3-3-5-7

Go every 2:30

Back Squat ( Paused )

3 x 3 @ target 60% +

Every rep 3-5 Sec at bottom.

Major priority is depth of squat & form

Go Every 3:00.

• 4x 2 Press + 5 Push Press @ 80% of max set from last week

• 1x 2 Press + Max reps Push Press @ 80% of max set from last week

Write down the number of max reps push press of your last set to the comments.

Chin-ups 5x5 reps

-mikäli helppo niin lisäpainolla joka sarja
Muokkausvaihtoehdot :

1.) Negatiivinen
2.) 20-30 sekkaa hold leuka tangon yläpuolella
3.) Kaveri avustaa toistot selästä
4.) tempo ring row (3 sek pause ja 3 sekan jarrutus)

-rest 2 min between

1 Power clean 40/30kg
2 Front Squat
3 STOH
4 Push-up
5 Mountain climber
6 TTB
7 Wallball
8 Deadlift
9 Pull-up
10 Squat jump
11 Russian twist w/ medball
12 Bar over burpee