3x3 (~90%)

Push Press 5
*start w/empty barbell

Alternate;
1. 18/14 cal bike
2. 1-3 wall climbs
3. 10-15 c2b
4. 8-10 burpee over Bar

Wod
8 x 2 min work /1 min rest
30/24 cal Row
20 Swing
20 Down up
60 Double unders
20 T2b/V-ups
20 Push up

Box Squat
EMOM 8: 3 Reps.
- A bit heavier than last week again
- these are speed sets to a parallel box with a wider than normal stance

Deadlift 4x6 @67,5-70%

Emom 24:

1) 10-15 Cal
2) 7-15 Boxihyppyä
3) 10-20 KK-heilautusta
4) Lepo

Accessory
3-4 Rounds
3+3 Pallof walk (2s hold)
10 Ghd hip extension/ Box ghd
4-6 Hamstring walk

30-25-20-15-10
Air Squat
Sit Up
40 Du

In 9 minutes complete one round for time (timer starting from 0:00):
25m Front Rack Dumbbell Walking Lunges
50 DB Alternating Dumbbell Power Snatch
25m Front Rack Dumbbell Walking Lunges
50 Toes to Bar

Käytettävät painot ja skaalaukset ikäluokittain:
M35+, M40+, M45+, M50+: Lunges 2x22,5kg, Snatch 1x22,5kg
N35+, N40+, N45+, N50+: Lunges 2x15kg, Snatch 1x15kg
M55+, M60+: Lunges 2x17,5kg, Snatch 1x17,5kg
N55+, N60+: Lunges 2x10kg, Snatch 1x10kg