Min 1: Rope climb 1-2
Min 2: Double unders 30-50
Min 3: Kb hang snatch 8+8
Min 4: Lepo

WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!

At 18:00 Bar Muscle up technique. C2B
is required.

2x
New Interval every 4th minute

A) Row 1min + Run
B) Assault Bike 1min + Run
C) In 2min - Row 500/400m + ME Burpee over bar
D) SkiErg 1min + Run

5 sets, new set every 3min:
Power clean + Hang power clean + Hang squat clean @75-80% of 1RM Clean

E2MOM x 6
Clean and Jerk x 3 (nousevat painot)

Front Squat
1x3 @65%
1x3 @75%
1x3 @85%
3x3 @90%
1x3 @95%

• @70% of 1RM
• Good range of motion and pause at the bottom
• Rest 1-2min btw sets

Four sets of:

Dumbbell Shoulder Press x 8 reps
Rest 60 seconds
Good Mornings x 8 reps @ 3011 hitaalla laskulla..
Rest 60 seconds

ja sitte -

AMRAP 4 min

10 Push Presses (30/40 kg)
10 Stationary Dips Boxien välissä tai boxilla

1a) Bulgarian Split Squat: 3 x 6 ea. Rest 45s.
1b) Stir the Pot: 3 x 10 reps each direction. Rest 45s.

Four sets of:
Single-Arm Waiter’s Carry Walking Lunge x 10 steps each arm
Rest 45 seconds
Ring Dips x 10 reps @ 2111
Rest 45 seconds
Kettlebell High Pulls x 15 reps
Rest 45 seconds