A, Find daily max of the following complex in 12 mins !
Push jerk + Split Jerk daily max

B,
“Incredible Hulk”
Amrap 20mins
Partner wod
5 Deadlifts @70/47kg
5 Hang Power Clean
5 Front Squat
5 Push press
5 Back Squat

One person completes a full round then switch!
Goal : unbroken each round!

32min EMOM
1.min Ski 8-20cal
2.min Bike 8-20cal
3.min row 8-20cal
4.min rest
- lisää 1 cal/laite edelliseen viikkoon

EVENT 3 - “Rep Frenzy”
4 rounds for repetitions
1min db hang snatch
1min toes to bar
1min row (calories)
1min rest

6 x 5min A,B,A,B,A,B
A) 5min amrap
Row/bike/ski
- tasainen rauhallinen vauhti

- rest 1min between amraps

B) 5min amrap
15 KB swings
10 Goblet squats
5 push up/HSPU

- rest 1min between amraps

Alternate B1/B2

B1. DB bench press – 3 to 4 x 8-12 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Barbell seal row – 3 to 4 x 8-10 @ RPE 8 (2 RIR), rest 2:00 before B1

5 rounds:
10 Scapula Pull-ups w/ 3sec hold
10 HR Push-ups
- Unbroken sets, rest as needed

3 rounds:
200m Skillmill Run
20 Abmat Sit-ups
15 KBS (US) 24/16kg

3 sets for quality:
10 Jefferson Curls
10 Reverse Hypers
- Rest as needed

*2sec bottom
2+3@70%, 2x1x[2+3]@75%, bs-%, rest btw sets 3min