3x8 Weighted Hip Extensions

Split Jerk BHD Neck Snatch Grip + Overhead Squat

10 x ( 1+3 ), start about 50% OHS 1RM & Building.

Go Every 2:00

FOR TIME
*Add one movement each round

3 Burpees
6 Pullups
9 Situps
12 DB Snatches
15 Air Squats
18 Pushups
21 KB Swings
24 Wallballs
27 Double Unders
30 Cal or 400m Run

3
6-3
9-6-3
…..

YGIG aikaa vastaan 5 kierrosta

500m Soutu/hiihto TAI 1km pyörä
20 KP-tempausta

-Toistot saa jakaa miten vaan

Handstand walk (10 m)
100 air squats
Handstand walk (10 m)
75 air squats
Handstand walk (10 m)
50 air squats
Handstand walk (10 m)
25 air squats

Scaled WOD (Intermediate)
For time:
20 shoulder taps against the wall
80 air squats
20 shoulder taps against the wall
60 air squats
20 shoulder taps against the wall
40 air squats
20 shoulder taps against the wall
20 air squats

Scaled WOD
4 rounds for time:
5 inchworms
20 air squats

WU: AMRAP10:
800m row/ski or 1600/2000m bikeerg/echobike @ easy pace
rest of time:
5 burpee
10 box step over
10 plate gtoh
20-30su

5 Rounds:
8+8 1-Legged Double DB Deadlift
40-60sec Double KB Front Rack Hold
- 2min Rest

• Focus on good quality movement.
• Score: Deadlift, comment Hold

KapeaPenkki Max1

Penkki 3x10x50-60%
-2sormenmittaa normiotetta leveämpi ote

Vipunostot maaten 3x20
Pystysoutu käsipainoilla 3x20
Facepulls 3x20
—> superina

Go heavy

2-3 rounds:
10 lu raises
10/10 kb side bend