8.10 Maanantai

28.10.2014 Shoulder Press 4×4 7 RFT: 7 Handstand Pushup 7 Pullup

Back Squat 2 x 10 rep @65% rest 2 min Pari Metcon 60 C@J 60 Box Over 50 Front Squat 50 Box Over 40 Thruster 40 Burpee Box Over 30 Cluster 30 Burpee Box Over RX = 70/50 Tanko Maasta 25 min cap

35 Min pari amrap 6 Box Jump Overs 3 Burpee 6 Power Snatch @35/25 Every 5 Min 24/16 Cal Erg *Treeni alkaa Ergolla

30 min Emom 8 + 8 Kb Single leg Deadlift 16 KB Swing 8 R+ 8 L One Arm Hang Power Clean 8R + 8 L One Arm KB Press 12-16 KB Snatch rest

Parin Kanssa 35 Min Amrap 2000 / 1600 m Row Or Ski (4000/3200 bike) Then rest of the time 30 Partner Wallballs 20 Pull Ups 10 Deadlift @150/110 20 T2B 30 Synchro Burpees To Plate (15+15)