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5 RFT:

30 Air Squats
7 Handstand Push-ups

TC 10

2) Front squat 5x65%, 4x75%, 4x80%, 4x85%

Emom 20min

1) 10/ 7 Cal kone + max reps: Raakapunnerrus 30/20kg
2) Lepo

AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts 80/60kg
12 Push-ups

5 Minute Rest

AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts 100/70kg
9 Dual Dumbbell Push Press 22,5/15kg

5 Minute Rest

AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts 120/80kg
6 Handstand Push-ups

Wallball: 9/6

Front Squat 10x3x80% +5kg

ON A 22:00 RUNNING CLOCK...
150/120 Cal Bike/Row/Ski
Immediately Into,
AMRAP in Time Remaining of...
5 C2B /Pull-Ups/
5/5 DB Suitcase Step-Back Lunges @ heavy
15 Sit-Ups

FINISHER
3 SETS
12 Glute Bridge-Ups
15 DB Floor Flyes
18 DB Pull Through
-Rest As Needed btw Sets-

Metcon (quality)

EMOM for 20 minutes of:
2 jerks with 3s stop at catch.

*Use light/moderate weight and focus on good technique.

Accessory:
A)
3 Rounds:
15-30s 1-arm plank on rings
20 Russian twists
10 Strict t2b

Rest as needed

B)
Tabata hollow hold
(8 x 20s on, 10s off)

"Strength (load)

10 sets of 3 hang power snatches.
Lift every 2:00.

*Moderate/heavy weight."

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"Tässä harjoituksessa kehitetään räjähtävyyttä sekä tempauksen taitoa.

Tavoite on ottaa kymmenen sarjaa kolmosia raakatempauksia riipuksesta. Nostot tehdään aina kahden minuutin välein ja nostoissa tähdätään raskaahkoon painoon, joka liikkuu hyvin. "

Metcon (quality)

3-6-9-12-9-6-3 reps for quality & minimum rest:
Box jumps 30/24”
Power cleans 50/35kg

Timecap: 15 minutes.