4 Kierrosta aikaa vastaan

21 Seinäpalloa
15 Leukaa/ rengassoutua
9 Raaka riveä 40/30kg

TC: 15min

8min
15/12 cal assault/echo bike
12 rinnalleveto riipusta kyykkyyn
9 käsilläseisontapunnerrus/etunojapunnerrus

4min lepo

8min
15/12 cal soutu
9 etukyykky
6 rinta tankoon/leuanveto

AMRAP 15:00
5 Power Snatches (52.5/35kg)
10 Toes to Bar
15 Wall balls@9/6kg
Goal: 5+rounds

Rx+: 60/42.5kg
Scaling Options: Touch n Go Deadlifts with a light to moderate weight for power snatch if needed.

Extra:
DB Plank Pull Through: 4 x 8-10 each. Rest 60s.

1) Hang clean + push jerk 6x(1+2) x 70% of clean and jerk 1RM

WU:
400m Run / Row
+ 3 rounds:
10 Air Squat
5 Burbee

3x10 Strict Press (55-65%)
90s - 2min REST

Every 2 minutes:
4x2 Split Jerk (70%)

EMOM20:
1. 1-2 Rope Climb
2. 6-10 Toes to rings
3. 30-50 DU
4. 6-8 Box over Burbees
5. REST

Sotilaspenkki käsipainoilla 5x12-20
Facepulls 5x12-20 (vuorotellen)

Penkki 3x1x90%

Kulmasoutu 5x6–12
-🍑 kiinni seinässä!!

Painijan kyljet 3x10 / puoli

Jalkojen/polviennostot roikkuen 3x20

Every 1:30 x 6 Rounds:
10 Burpees
5 Deadlifts
- Start @70% and build up over the 6 rounds.
Score: Total kg

3x3 Snatch Balance @60-70% of 1RM Snatch
- Rest 2-3min
- Carry the speed from drop snatch over to the snatch balance - locking those arms and getting the weight into the legs quickly and controlling it into the bottom position!

3rds:

10+10 copenhagen adductor
8+8 weighted box step ups - lower leg slightly touches the ground
10+10 banded monster walks

Rest day - what did you do?