20min raskaan pallon kanssa

10 pallo olkapäälle
20m askelkyykkykävely
20 etunojapunnerrus

4 rounds:

10 Power Snatch

10 OHS

30/42,5kg TAI 60% of 1RM OHS

Every time you let go off the bar: do 10 burbees

TC: 10min

24 DU's
8 Kettlebell swing (24/16kg)

'DT'
5 Rounds For Time;
12 Deadlifts 70/50
9 Hang Power Cleans 70/50
6 Push Jerks 70/50

(12 Minute Cap)

Hypyt 5x3
-lähtö kyykkyasennosta eli harjavarsi mukaan leikkeihin

Kyykky 2x3x90%

Pendlay row 5x5

SitUps 150 toistoa AFAP

1. 5 T2B + 5 box jump over
2. 7 HSPU + 8 V-UP
3. 9 C2B + 10 push ups
4. REST

2 min REST

1. 1 rope + 4 DB Thruster (heavy)
2. 4 rMU + 8 jumping lunges
3. 8 DB snatch + 8 DB front squat
4. REST

2 min REST

1. 13/10 cal AB
2. 8 KB swing + 6 Goblet jumps
3. 8 t2rope + 8roperow
4. REST

2 min REST

1. 40 DU’s
2. Hollow rock 10 + 6tuck up
3. Hs 8 walks/ Wall walks
4. REST

A) Muscle snatch 4 sets of 3 @ 70%
- Prosentti muscle snatchin maksimista

B) EMOM for 10 minutes of: Snatch + Low hang snatch (polven alta) @ 75-80%

C) Snatch pull ykkösillä 105% asti 5cm korokkeella seisoen.

D) Back squats 3 sets of 5 @ 60%
- kaikki kyykyt paussilla

E) Box jumps, 3-4 x 2-3. Korkea boxi, ei esikevennyksiä tai jännehyppyjä.

100cal assault/soutu/pyörä
50 käsipainovauhtipunnerrus
30 leuanveto

27-21-15-9
Calorie Row/Bike/ski/assault bike
Wall Balls @9/6kg
*60m (4x15m) Meter Farmer Carry after each set @24/16kg

Rx+: Sub Ring Muscle-ups reps of 7, 5, 3, 1 instead of Farmer Carry
TIME CAP = 15:00

3-4 Rounds for Quality

12-16 alt pistol squats
8-10 single arm DB bent over row
8-10 single leg KB deadlift
3-5 turkish get ups