20min Emom

3 Raakariveä
3 Etukyykkyä
3 Työntöä

-Edelliseen viikkon 2-5kgn korotus

For time
21 Front Squats @60/42.5
50 Russian Swing @32/24kg
15 Front Squats @70/45
50 Russian Swing @32/24kg
9 Front Squats @75/50

TIME CAP = 10:00.
- Front squat taken from floor.

BACK SQUAT 4X5X80%

Repeated seated shoulder press w. kettlebell
4x30s.+30s. @ relative light weight
App. 3-4min recovery
Focus on last reps of the set.

AMRAP 12:00
10 Hang Power Cleans @60/42.5kg
10 Calorie Bike / Row / Ski
10 Bar Facing Burpees
goal: 4+rounds

Extra:Single Leg Glute Bridge: 3 x 8-10 each. Rest 60s.

For time
Run 800m
+
100-75-50-25 Double Unders
40-30-20-10 Wall Balls
+
Run 400m
+
20-15-10
Overhead Squats 50/35kg
Pullups
+
50/40 Cal. On a machine

Aikaa vastaan:

3 kierrosta
10 Raakariveä
10 Raakapunnerrusta
10 Ilmakyykkyä

45/35kg

TC: 7min

15 Double DB Push Press
10 Pull UP
30 Du

Find max weights of
4 x DL

3 Rounds
3 min work/ 2 min rest
A)400m Run
Me Kb hang snatch (5+5+5...)

B)400m Run
Me Burpee box over 70/60cm