Push press, squats, rowing and sled pullFour rounds of 20sec/1:40 rest (20 working sets) push press dumbbell goblet squat row sled pull rest 2min 10K Gymnastics klo 13-14Vaihtuva teema. Luvassa taitoharjoittelua, liikkuvuutta, tukilihasten vahvistusta ja [...]

1 x power clean + 3 x push jerkIn 25 minutes: 1 x power clean + 3 x push jerk find heaviest set Walls to the ball!3 x max effort wall balls rest 3min between [...]

Push press, squats, row and sled PULLFour rounds of 20sec work/1:40 rest (16 working sets) push press dumbbell goblet squat row sled pull rest 2min

Front squat 8 x 2Front squat 8 x 2 Push jerk 6 x 3Push jerk 6 x 3

Deadlift 7 x 2Deadlift 7 x 2 rest 3min between sets. Partner AMRAP with thrusters and burpees12min partner amrap: 3 thruster 60/40kg 5 box over burpee

Snatch 8 x 2Snatch 8 x 2 Overhead squat 5 x 2Overhead squat 5 x 2

Back squat 7 x 2Back squat 7 x 2 rest 2-3min between sets Lunges and burpees3 x 3min work/2min rest 20+20 dumbbell walking lunges (pick weight) max reps burpees

Clean and jerk 6-8 x (2+1)2 x Clean + 1 x jerk 6-8 heavy sets Pull-up 6x2Weighted pull up 6 x 2 heavy sets

Rowing, box over burpees, toes to bars, rack walk, snatches and sit-ups2 x 20min amrap/ rest 5min A) 400m row 15 box over burpee 15 t2b B) 100m double kb front rack walk 30 db [...]