Clean pull + Hang Squat Clean + 2 Front Squat

In 12 Building Heavy Complex, after that Perform 5 Sets x Every 2:30

bent over row 3x6
* -lepo 2-3min
-lisää painoa edelliseen viikkoon*

Banded Hamstring Curls + Romanian Deadlift

5 Sets

10+10 Curls
8 Romanian Deadlifts

Go Every 3:30

Tempo Back Squat

3-3-3-3-3-3, every rep 1. sec on bottom.

Go Every 2:30

30 walking lunges
6 strict pull-ups
5 KB strict presses/arm (12/16 kg)

scaled WOD
AMRAP 10:
20 walking lunges
6 ring rows
5 DB strict presses/arm

3 kierrosta

50cal soutu
15 käsilläseisontapunnerrus
50 tuplanaruhyppy

Aikaraja 20min

Squat snatch 10x3x60%

Warm up: 2-3 rounds
10 air squat + cross kicks
10 split jump
20 russian twist
*
3-5rounds
12+12 bulgarian split squat + 6-8 air squat (tempo 40X0)
*
For time:
200 air squat,
at every minute you start : 3 burbee
*
Fitness For time:
150 air squat,
at every minute you start: 3 burbee

Warm Up
2 rounds
1 min row or ski
1 min air bike or bike
10+10 single arm floor press
10+10 single arm db row
20 jump over dumbbell side ways

Strenght/conditioning (25 min)
5 supersets
20/16 calories rowing or 16/12 calories air bike
8-12 double db bench press
3 person teams, always when rower/ab is free you can start new set!
Or rest 1.5-2 min bwn sets

Metcon
10 min amrap
20-30 double unders or 40-60 single unders
2-4-6-8-10… reps of
kipping c2b/kipping pull up/banded strict pull up/ring row
minimum target is to hit that 10 rep round though!

Strict Pull-Ups

4 x 12-15

Go Every 3:00