Rowing and wallballs with partnerWith partner for time 5000m row e2mom both do 15 wb 10K Gymnastics klo 13-14Vaihtuva teema. Luvassa taitoharjoittelua, liikkuvuutta, tukilihasten vahvistusta ja paljon muuta.

Rest dayRest day: Recovery work and mobility

PCs, thrusters, back squats, pull-ups, box jump overs and burpees4 rounds 2min amrap 10 power clean 42,5kg/30kg 10 thruster 10 back squat rest 2min 2min amrap 10 kipping pull up 10 box jump over 10 [...]

Rest dayRest day: Recovery work and mobility

Front squat 6 x 1Front squat 6 x 1 manageable weights, no maxes

Hang power clean 7 x 2hang power clean 7 x 2 manageable weights, no maxes PC&Js, burpee pull-ups and walking lunges16min amrap 1-2-3-... power clean and jerk 90/60kg 5 burpee pull ups 20 bw walkin [...]

Power snatch + snatchFor 20min: power snatch + snatch Pause back squat 7 x 1In 15min pause back squat 7 x 1 1sec pause in the bottom

Deadlift 7x1Deadlift 7x1 Rest 2-3min between sets Double-unders, push presses and toes to bars14min amrap 30 du 12 push press 52,5/35kg 8 t2b

Fun times!3-4 rounds, 60sec of work/90sec rest: 8 thruster + kipping pull up 8 hang clean + bar over burpee 8 push jerk + box jump rest

Thruster 5 x 3Thruster 5 x 3 first rep from the floor Toes to bars and wall balls16min otm alternating odd: 6-8 t2b even: 15-20 wall ball