Maastaveto 3x80%, 2x87,5%, 1x95%

Pystypunnerrus Max3
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Etuheilautus 3x30

5 rounds for time:
400m run
15 OHS (42,5 / 30)

TC: 18

4 kierrosta laadukkaasti

6 Suorin jaloin mavea V3
8 Rengaspunnerrusta
4-8 T2B
90s Kevyt kone tai hölkkä

Fight Club by Ben Bergeron

Huom: painot on paunoissa

3 Rounds, For Total Reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24/20)
1 Minute Pull-ups
1 Minute Assault Bike Calories
1 Minute Rest

Deadlift
6 x 3

Bench press 5x1
- lepo 3-4min

Power Clean and Jerk

10min Time To Find
2 reps, P.Clean and Jerk

4x 4min aikaa tehdä kerran läpi, loppuaika lepoa

20-40 Tuplaa/ Sinkkua
15-17/17-20Cal tai 300m juoksua*
10 KP/KK-riveä riipusta kyykkyyn (yhdellä painolla)

*nosto-ovelta metsän päätyn ja takaisin
3x

3 rounds, each round for time, of:
12 Dumbbell Push Press, 2x22.5/15 kg
12 American Kettlebell Swings, 32/24 kg
9 Dumbbell Push Press
9 American Kettlebell Swings
6 Dumbbell Push Press
6 American Kettlebell Swings

Timecap for each round : 3 mins
Rest 2 mins between each round.

1x [ 1 Push Press + 1 Power Jerk ]
Build to the heaviest complex of the day in 10 mins

--then--

3 x 1+1 @ 80-90% of the heavy complex!
Go every 90"