A)
Snatch balance + 2 OHS
Build up to a daily max in 15 mins

B)
AMRAP 5 mins x 3 sets / 2 mins rest
buy in :row 500m
then
amrap of
5 Hang Power Snatch@50/35kg
15 air squat
25 double under

3 x 12 with 65% of 1RM

7km row in pairs:
* other one rows, other one runs 20 x shuttle run - then you switch the rower
1 rep = 2 x 7,5m

Penkki 3x2x90-95%
-ei fail!!

Pystypunnerrus Max5
-jätä varaa vielä ensi viikolle

Sotilaspenkki käsipainoilla 3x8-12

Vipunostot sivuille 3x20

3@up to 85-88%, then DROP SETS 2-3x3@-10%, fs-%, rest btw sets 3min

28-22-16-10

Raaka rinnalleveto riipusta 43/30kg
Etunojapunnerrus käsien irrotuksella
Juoksu 300m-200m-150m-100m

Aikaikkuna 18-28min

Warm Up
3-5 min cardio
then 2 rounds
:30-45 jump rope
5 burpees
5 russian baby strech
5 wall squats
then start to prepare for todays workout!

Workout
4 rounds fo time
36 double unders or 72 single unders
8 Front Squats @light/moderate weight @40-45% of 1rm
8 toes to bars / strict knee raises

5 min rest

4 rounds
20/16 calories row, ski, berg or 16/12 cal air bike
4 squat cleans @moderate weight about 65% of 1rm
time cap 12 min per set.

8-7-6-5-4-3-2-1 reps for time
Bar over burpee
Thruster 50/35

Time cap: 8min

Rest 08:00 - 12:00, then

For time
60 wall ball 20/14
40 toes to bar
150 double under

Time cap 8min (12:00 - 20:00)

Result is the total time from both parts

2x2x[1+1]@barbell, 1+1@up to way up 10 kilos below the starting weight, jerk-%, rest btw sets 2min, ~75-80%

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 4×5@70%, 5+@70% 2-3 reps left, sn-%, rest btw sets 2min