Push Press
4 x 6 with 3s down. Rest 90s
- Build to a heavy set while maintaining a strict tempo

AMRAP 12
2 Rounds of CINDY
8 Clean & Jerk 60/40kg

AMRAP 14:00
8 Toes to Bar
10 total Single Arm DB Hang Clean + Press @22,5/15kg
12/9 Cal Row

Goal: 6+rounds
Scale T2B reps or movement so the sets go unbroken for the majority of the workout.

Extra:
JM Floor Press: 3 x 12-15. Rest 60s
- 1st set with empty barbell

2-3 min light cardio
2:00 hamstring strech
2:00 glute strech with box

Cool down / omatoimi
2-3 min light cardio
1+1 min quad strech
5 russian baby strech
1+1 min lat strech

YGIG 5 kierrosta aikaa vastaan

12 Kp/Kk tempausta
9 Ilmakyykkyä
6 Burpeeta

*1 kierros, kun molemmat ovat tehneet.

5 rounds for time;
8 Toes to Bar
8 each Single Arm DB Push Press @50/35lbs
8/6 Cal Row

6 Intervals of 3 on 2 off
A.
20/15 cal row
16 DB thrusters 2x22.5/15
Max Burpees over rower

B.
100 DU’s (max 1:20 secs)
15 T2B
Max KB hang snatches 24/16kg

Post total reps

Deadlift 10x3 @65%

Rowing progression VK 2/4

4x3min on / 3min off

Sama tai 2-3 sec nopeampi keskivauhti, kuin 2km testissä