16m DB (1) OH Lunges 22.5/15
5 high burpee box jump over 30/24

AMRAP 20

20 Wall Balls
20 Box Jump Overs (61/51cm)
20 KB Swing 24/16kg
20 Burpees

AMRAP 22

Max Calories Row.

• Try to go with 70-75% of 1RM, but leave 2 reps in the tank.
• Explosive lifts (means 1sec up, rather than 3s).
• Slow and controlled down (2-3sec)
• Deadstop lifts, NO TNG!!!
• 2-3min Rest

4x2 tempaus nivusilta 70%

For time:

4 Rounds:

15/12 cal assault bike
15 CTB pull ups

directly into...

4 Rounds:

10 Power Cleans 52,5/40kg
10 Push Jerks 52,5/40kg

12:00 AMRAP
30 dubs/60 singles
8 Clean and Jerk 105/75
6 bar facing burpees

Set 1-2: 3 reps @75%
Set 3-4: 3 reps @80%
Set 5-6: 2 reps @85%
Set 7: 2 reps @90%
Set 8: 3 reps @75%

• Rest 90sec btw sets.

Back Squat

4 x 4 @ 85% 4RM

SO 3:00

3 x 3 V.1
Veto navan korkeudelle. Huomioi toistoreservi!