Deadlift
12min Time To Find
1RM Heavy Of The Day

6 Rounds:

15/18cal Machine
10 Burpee over KB (Facing KB)
20 KB Swing 24/16kg

Time Cap 20min

For Q:
E3M x 3-4
1-2 set of kipping pull up (20-30s rest between sets) 20s hs hold with wall
10-12 V-ups/tuck ups

Laatua vastaan tehtävä treeni.

HS hold & kipping pull up

4 Rounds of
11 Bar Facing Burpees
9 Deadlifts 70/50kg
7 Hang Power Cleans
5 Front Squats

front rack reverse lunge alt. 3x8
* -lepo 2-3min
- vakio paino
- lisää painoa edelliseen viikkoon*

Juhannuksen special:
Partner "sauna", you go I go!

1. AMRAP 6
   10 one hand DB devil's press
   20 goblet squat with DB
   30 one hand DB push press
   -rest 2min-

2. AMRAP 6
   Rx 60kg/45kg
   24 deadlift
   12 power clean
   6 push jerk
   -rest 2min-

3. AMRAP 6
   50 DU
   30 KB swing 32kg/24kg
   10 syncro burbee
   -rest 2min-

4. AMRAP 6
   "Bear complex"
   Power clean+ front squat+ push jerk+ back squat+ push jerk

Split reps anyhow.
Result: all AMRAP reps together!

Hyvää juhannusta 🌞

E4M x 3

8-10/8-10 single arm DB row
10-12 plate turkish sit up
30m DKB mixed carry (front rack & farmers)

Huom! Liikkeet laatua vastaan.

Push Press

5-5-3-3-2-2-1-1

Go Every 2:30

24-18-12
Toes-to-bars
12 - 9 - 6
Front squats (60/90 kg)

Scaled WOD
For time:
15 - 12 - 9
Hanging knee raises
12 - 9 - 6
Front squats