3 rds:
15-12-9: Power Snatch (50/35kg)
15/12 cal Row/Bike

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3 rds:
15-12-9: OHS (50/35kg)
15/12 cal Row/Bike

(Time cap: 12min.)

• Ohjeistus:
• Suorita ensin 3 kierrosta tempauksia ja soutua/pyörää, jonka jälkeen välittömästi seuraavat 3 kierrosta valakyykkyjä ja soutua.
• Kuorman tulisi olla sellainen, että kykenet suorittamaan sarjat aina 1-3 osassa.

2-3 rounds
40-50 russian twists with 5-10kg plate
15-20 alt leg v-ups
15-20 supermans
rest 1-2 min

3 rounds
1:00 cardio
5 push up to downdog pose
:15 ring support hold
:30 bar hang
10 hollow rocks
10/10 suitcase deadlifts , add weight each round.

STRENGTH
Push Press + Push Jerk + Split Jerk: 8 x 1 + 1 + 1. Rest 90s.
- Build to a moderate weight over the course of 8 sets.

METCON
3 Rounds of 30 seconds work/30 seconds rest with an empty barbell:
1a) Barbell Rows
1b) Barbell SDHP
1c) Barbell Curls
1d) Barbell Shoulder Press
1e) Sit-ups

EXTRA CREDIT
Banded Triceps Complex
- Supinated grip pushdown (median head of triceps) x 90s Max Reps
- Neutral grip pushdown (lateral head of triceps) x 90s Max Reps
- Overhead Extension (all three heads + anconeous) x 90s Max Reps

12 min AMRAP
12 push ups
12 box overs 60cm/50cm
12 cal row

E2MOM for 20min (10 rounds total)
20 American kettlebell swings
15 Burpees

Legless rope climb

Wod
4 rounds
15 Sdlhp 45/30
15 Stoh

10 min AMRAP
10 wall balls 9kg/6kg
300m run
5 bar MUs

8 min amrap
8 db facing burpee's (jump over)
16 dumbbell hang snatches @15/22,5kg (alt hand)

Power clean 3 × 5