091023 MAANANTAI
5 rounds
1min shuttle run (7,5m = 1 rep)
1min rope climb
1min box over jump
1min (free) handstand hold
1min rest
101023 TIISTAI
Back squat
5 x 3 @80% + 2,5-5kg
101023 TIISTAI
every 2min for 4 rounds
8 burpee deadlift w/ db's 22.5's/15's
16 sit-up
111023 KESKIVIIKKO
For time:
buy in: 1,5k/1,2k row
10 – 8 – 6 – 4 – 2
turkish get-up
perform 30 crossovers / 50 single unders
between sets
121023 TORSTAI
A
for time
10 – 8 – 6 – 4 – 2
shoulder press 45/30
strict pullup
121023 TORSTAI
B.
for time
15 – 12 – 9 – 6 – 3
pushpress 60/42,5
push-up
131023 PERJANTAI
Muscle clean 3 x 3 @30-40%
Pause power clean 3 x 3 @50-60% (2s pause on catch)
Power clean 3 x 3 @65-75%
(every 3min for 3 rounds
3 tempo front squat @60% (32×1)
5 box jump)
141023 LAUANTAI
15min AMRAP in teams of 3 (each do full round)
5 ring dip
10 wallball 20/14