Kapea penkki 5x3x70%
-3s stopit

Vinopenkki käsipainoilla 3x12-20
-noin 45 asteen kulma

Lankkusoutu 3x15 / puoli

Band-pull-aparts 2x30

Kiertäjät kyljellään 2x30 / käsi

Vipunostot sivuille 2x30

Partner wod

10 rounds of
20 Syncro Single Arm Dumbell Hang Clean & Jerk @15/10kg
20 Syncro DB goblet squat
20 Dumbell Push up
20 Box jump @60/50cm

Timecap : 40 mins

3rounds:

10+10 Db row
16 banded pull apart

Snatch balance + ohs
2x 3+3 @kevyt
2x 2+3 @ lisää 5-8kg
2x 1+2 @ haastava

Power snatch + snatch
2x 2+2 @65-70%
2x 2+1 @73-75%
2x 1+1 @ 78-83%

Sots press
3x 6 @kevyt

3 x 5 Min Amrap (5 rest btw sets)
A
18/14 Cal erg
15 Toes To Bar
21 Front Squat @50/35

-rest 5 min
B
18/14 Cal Erg
15 Toes To Bar
15 Front Squat @60/42.5

-rest 5 min
C
18/14 cal erg
15 toes to bar
9 Front Squat @70/50

500m ski erg
3x
6 prone angels
10 hollow rock
7 banded scan push ups

---

accumulate
50 shoulder taps
BUT
everytime you come down
10 hollow rocks
Timecap 7 min
- focus on pushing your weight to another hand
- butt to wall
- this is a technical skill that you need for HS walks
- maintain midline straight and focus on keeping your arms close together

Rest day - what did you do?

5 rounds of:

• 5 minutes of rowing
• 5 minutes of rest

Post distance rowed for each interval to comments.