20-18-16-14-12-10-8-6-4-2 reps for time:
- Burpees
- KBS (US) 24/16kg

35 AMRAP

70-60-50-40-30-20-10
Cal row
Wall ball

Mene ylös ja alas. Jos tiputat pallon seinäpalloiheittojen aikana tee:

5x synchro burpee

For time:
400m Run (or 650/500m Row)
21-15-9 Bench presses @60/42kg

Rest 5min

Repeat 3 times

3 Rounds for time:
15 Power Cleans @42.5/30kg
15 Thrusters @42.5/30kg
Timecap: 7 min
Goal: Hard effort - resting between sets to complete big sets with the barbell.

Extra
Y-T-A-T= 1 rep with red/yellow band
4 x 10 reps
60 sec rest btw

Deadlift: Build to a 5RM touch n go set in 6 sets. Rest 2:30

Goal: Build to 80-85% of 1RM if known.

Takomo Build It #73

10-11-12
DB Floor press
lying chest flys
Bulgarian split squat / side
Barbell high row
Plate calf raises with weight

after each round
30 banded face pulls

Midline 4 sets
Crossbody carry 40m/side

Snatch lift off

3x3

100-110% 1 RM Snatch

FS: 3x3

5min Row/Bike with nose breathing only

2 Rounds:
20-30sec Active/Passive Hang
5-10 Down Dog to Cobra video

Power snatch+squat snatch+2ohs 5sets