Pystysoutu kuminauhalla 4x15-25

Penkki 85% x amrap
-lämmittelyt 10x60%, 8x65%, 5x70%, 3x75%, 1x80%

Etunojapunnerrukset, downhalf 3 x amrap

Pystypunnerrus 5x8-15

Rannekääntö tangolla 3x12-20

In 7:00 Window:
1k Row
Remaining time AMRAP: Wall Balls @9/6kg

Goal: Hard effort today

Extra:
Side Plank: 4 x 15-30s each side. Rest 60s.

Kyykky 2x75%, 2x85%, 2x90%

Reverse Hyper 5x12-20

Facepulls yhdellä kädellä 5x8-15 käsi

With partner:

100/80 cal Row
100 Power clean (50/35kg)
80/60 cal Row
100 Pull up
60/45 cal Row
100 Thruster (40/30kg)
40/30 cal Row

Time cap 35min.

3 min DU practice
then 3 x
5 pistols e/s
8 DB Bent over row e/s
3 depth jumps

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Back Squat

In 15 min built up to daily max 5 reps
of last sat weight

10 min time to find max weight in complex
deadlift + hang clean + front squat.
1 min rest
7 min AMRAP
30 DU
10 box over jumps
10 push ups

3 Rounds For Time:

300m Run/400m Row
20 Db Snatch
40 Air Squats
20 Db Hang Clean&Jerks
300m Run/400m Row

Rest 2min Between Rounds

Db: 22,5kg/15kg

7 x 1:30 ON / 2:00 OFF
- Row for max calories
- This is ment to be intense! So go hard and try to hold on.
- Can You go at least 30/24cal each round?

7 sets of snatch complex
1 snatch pull
1 hang power snatch
1 snatch balance
1 overhead squat

5x1
@86%
Rest 3min.