5sets:

200m run
12 Db snatch @22,5/15kg
8 burpee box over

rest 2min

Target under 2-2,5min / Kiihtyvätahti 2 viimeistä päivän nopeimmat

Push Press

7-7-5-5-3-3-2

Build throughout the 7 sets.

Go Every 2:30

A: Find daily max of the following complex
1 power clean
1 push press
1 push jerk
1 split jerk

B:
Every 3 mins x 5 sets
5 push press from floor
10 front squat
15 Deadlift
20 Double Under
Weight @60/43kg
Goal : sub 2 mins each set

AMRAP 10

Run 200m
1 unbroken set Wallball Shots.

score : total wallballs

5 x 8

In 20min:
3x5 Back Squat with 3sec pause at the bottom.
Build up to heavy, but not a failure.
Rest 2min btw sets

For time with a partner
120 Wall ball 9/6kg

80 Cal Bike/Row/Ski

80 Box Jumps Step Downs (60/50cm)

80 Cal Bike/Row/Ski

40 Thruster @43/30kg

80 Cal Bike/Row/Ski

– Goal: Challenging effort, splitting reps evenly with your partner

Timecap: 32 mins

Extra:
Standing Banded Abs
3 x 10 reps, 3s up. Rest 60s

Kyykky 2x5x82,5%

Etukyykky Nousu ”kovaan kolmoseen”
-halutessaan Max3

Goblet Squat 3x15
-joka sarjan jälkeen Askelkyykkyhypyt 15/15 (vuorojaloin)

Partnet Workout ( You GO , I GO)
3 rounds
21 Cal row/bike/ski
21 kipping HSPU ( sc: box HSPU, or push up)
21 Single DB box step over@24/16kg, 50cm

3 rounds
15 Cal row/bike/ski
15 kipping HSPU ( sc: box HSPU or push up)
15 Single DB box step over@24/16kg

3 rounds
9 Cal row/bike/ski
9 kipping HSPU ( sc: box HSPU or push up)
9 Single DB box step over@24/16kg

Timecap : 32 mins

E90s x6:
a) 8-12+8-12 bulgarian split squat (weight anywhere) / RIR1
b) 6-12+6-12 s.l. romanian dl / RIR1

Huomioita: Molemmissa liikkeissä heikompi jalka ensin, mätsää sitten toistot vahvemmalla jalalla. Tämän on tarkoitus tasoitella puolieroja. Jätä pari toistoa varoja varsinkin bulgarialaiseen.