Every 3mins do 5 Front Squats

-Samalla haastavalla painolla koko setti

Amrap 14
14x Burpee over partner
14x Wallballs
14x Box over jumps

Rest 2min

Amrap 3
Partner situps with wallball

1) Max Distance Farmer Carry in 5:00
Rest 2:00 before moving to #2
2) Max Distance Kettlebell Front Rack Carry in 5:00

Työntö osaharjoite / yhdistelmä

• Rinnalleveto nivuselta riipusta + ty 3 x 2+1 50- 60 % eka raaka, toinen kyykkyyn

• Rinnaleveto 1 /2 reideltä riipusta + ty 3 x 2+1,+1 60 - 70 % eka raaka, toinen kyykkyyn

• Rinnalleveto polven alta riipusta + ty 3 x 1+1 70 - 80 %

• Rinnalleveto maasta + ty 3 x 1+1 80- 85 %

Raakatempaus 2RM

3 rounds
2 ring MUs
5 ring dips
2 skin the cats

For 40 minutes ascend the ladder as far as possible
10 KB Snatches
15 Burpees over the KB
450 m run / 400 m row
1 min rest

20 KB Snatches
15 Burpee over the KB
450 m run / 400 m row
1 min rest
etc...

Deadlift
5 sets of 2 reps
- work up to a heavy double
- use that weight for the 5 sets
- good form !
- 2 mins rest between sets

Takakyykky 4x4@90%

takakyykky 6x2@80%