Push press 3x5x80%

20min aikaa löytää paras mahdollinen paino hyvällä tekniikalla:

5x Deadlift
5x Hang Power Clean
5x Push Jerk
5x Front Squat

-Koko setti unbroken, eli tanko ei saa käydä kesken sarjan maassa

5 Rounds for time;
2-3 Rope climbs
10 bench press 60/40kg
50 Double unders

18 Min Cap

Clean

Every 2 min x 7 rounds:
1 power clean + 1 squat clean + 1 split jerk

6 min EMOM
5 DEADLIFTS 120KG/80KG
THEN 3 ROUNDS FOR TIME
15CAL ROW
10 BOX JUMPS 60CM/50CM
10 MAN MAKERS 2X22,5KG/2X15KG

Push jerk
4x5 @50-70% 1RM

For time
21-15-9 (Echo bike 18-14-10)
Calorie Row
Burpees
- Goal: HARD Effort - Timecap: 8 mins
- Rx+: Handstand Push-ups for Burpees

Extra:
Rollback Triceps: 3 x 12-15. Rest 60s.

4 rounds (24:00)
Min 0-2: Max Cal Row/Bike/Ski/Shuttle Run
Min 2-4: Turkish Get-ups
Min 4-6: Max Box Jumps w Step-down

"DB Seven"
7 push up
7 hop over DB
7 DB thruster
7 split jump
7 burbee
7 DB suitcaise deadlift
7 s.a devils press

(Time cap 22min)

Dynamic floor press
9x3r @ 45% + band
Go every 60s.

If you want to go without band, go @70% from floor press 1RM.