4 rounds

In 4 min
800/700m row

1 min rest

4 min AMRAP of "Cindy"
5 pull ups
10 push ups
15 air squats

1 min rest

45min for Q:

20/15 cal ergo @70-75% effort
20 alt. russian twist
20 alt. box step up
60m DKB farmers carry

Rpe 3

Pyri löytämään tasainen vauhti mitä pystyt ylläpitämään semi helposti.

3 sets of days heavy:
4 Bench Presses
- Rest as needed btw sets

Deadlift

3-2-1-3-2-1-3-2-1

Go every 2:30

E2MOM x8:
1-3) 5 tng power snatch
4-6) 4 tng power snatch
7-8) 3 tng power snatch
- Pyri tekemään pieniä korotuksia viime viikosta (RIR 0-1 hyvää tng power snatch)

AMRAP 11

15 Goblet Squats 24/16kg
30 Jumpping Jacks
10 Push-Ups

For time with partner (YG,IG)
10-8-6-4-2
Box Jump Over (Clear)s, 60/50cm
Bar Muscle-ups/ Strict pull up
Thrusters, 60/43 kg
-- then --
3 rounds of:
20 Synchronized Dumbbell Snatches, 22.5/15 kg
30 Single Dumbbell Box Step-ups, 22.5/15 kg
-- then --
40/32 Row Calories
40 Hand Release Push-ups
30/24 Row Calories
30 Hand Release Push-ups
20/16 Row Calories
20 Hand Release Push-ups
-- then --
2-4-6-8-10
Box Jump Over (Clear)s, 60/50cm
Strict Handstand Push-ups/ Box HSPU
Synchronized Single Arm Devil Press, 22.5/15 kg

Timecap : 40 mins

Zottaman Curls: 3 x 8-10. Rest 60s.
+
- Foam Roll Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

5 rounds for time

400m run
40 DU
10 front squat 50kg

4x6 Overhead squat