Deadlift 10x50%

Kyykky 6x4x65%

Penkki 2x6x65%

Maastaveto 5x3x70%

10-8-6-10-8-6
Hang Power Clean

Light-Moderate for 1st wave and build to Moderate in the 2nd wave. The second wave of 10-8-6 should be heavier than the first.

Emom 10

Nousulla, mutta jätä varoja

Minuutit
1-3 kolmosia
4-7 kakkosia
8-10 ykkösiä

*Korota edelliseen viikkoon.

ON A 3:00 RUNNING CLOCK...
500m row/ski/1000m bike

-Rest with Time Remaining Then Into...

ON A 5:00 RUNNING CLOCK...
700m row/ski/1400m bike
15 Deadlifts @100/70kg

-Rest with Time Remaining Then Into...

ON A 7:00 RUNNING CLOCK...*
1000m row/ski/2000m bike
20 Deadlifts
40 Anchored Sit-Ups

Deadlift: every 2:30 for 15 mins
8 x 50%
8 x 50%
6 x 60%
6 x 60%
4 x 70%
4 x 70%

2 parts today!

1) AMRAP x 10 MINUTES
2-4-6-8-and so on...
Front Squats @42.5/30kg
Burpees Over Bar
Chest to Bar Pull-Ups

-Rest 3:00 b/t P1 & P2-

2) FOR TIME
40 Front Squats
30 Burpees Over Bar
20 Chest to Bar Pull-Ups

• If you are doing kipping pull-ups on the 31st, scale intelligently today :D
• Daily Video: https://vimeo.com/783029668

Aikaa vastaan:

50 Tuplaa/ Sinkkua (45s tuplia)
50 Kp/Kk tempausta
50 Tuplaa /sinkkua (45s tuplia)
50 Istumaannousua
50 Tuplaa/ Sinkkua (45s tuplia)

TC: 15min

Shoulder press + push press
3x 3+5 @75-85% 1RM press

Back squat heavy single