071122 MAANANTAI
4 rounds (30s work, 30s rest)
1. Push-up
2. DB one arm devils press 22.5/15
3. Chest to bar pull-up / jumping c2b
4. DB box step overs 22.5 / 15
081122 TIISTAI
Back squat
4 – 3 – 2 – 2
75% – 85% – 90% – 93%
081122 TIISTAI
5min AMRAP
6 deadlift 100/70
12 reverse lunge w/ db 30/22.5
091122 KESKIVIIKKO
For time:
Buy in 1.5k/1.2k row
then
150 double under
60 wallball
75 double under
30 wallball
101122 TORSTAI
Shoulder press + pushpress
4 x 3+5 @70-90% 1 RM SP
101122 TORSTAI
for time
50 toes to bar
every time you break a set perform
6 box jumps 60/50
111122 PERJANTAI
Every 90s for 5 rounds
3 power clean + push jerk @65-70%
Every 90s for 5 rounds
2 power clean + push jerk @75-80%
Every 90s for 5 rounds
1 power clean + push jerk @85-90%
121122 LAUANTAI
Pikkujoulutreeni
For time split reps with partner:
100 hang power clean 45/30
20 bar over burpee
80 front squat 45/30
20 bar over burpee
60 shoulder to overhead 45/30
20 bar over burpee
40 thruster 45/30
20 bar over burpee