Teams of 3
AMRAP 25:
200/150 Calorie Assault Bike
120 Chest to Bar Pull-ups
60 Clean and Jerks (115/80)
50 Clean and Jerks (135/95)
40 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
20 Clean and Jerks (205/145)

EMOM10
Odd: 3 Rope climbs
Even: 10 WB 9/6kg

Rest 3min

EMOM10
Odd: 8 C2B
Even: 10 KBS 24/16kg

Rest 3min

EMOM10
5 Burpee box jump overs 60/50cm

Rive polvelta( pukeilta) + työntö
3+1@70
3+1@75
3+1@80
2+1@85
3+1@75
3+1@80
3+1@82
2+1@85

Etukyykky

3x3@80%

Varpaat tankoon 50kpl

Clean & Jerk
20 min EMOM
Every min: 1 clean & jerk 70 % 1rm (kaikki toistot samalla painolla, ei feilejä

Overhead squat 1 RM

Power Snatch 1RM

3 rounds for quality
10m HS-walk
10 HSPUs
36 HBRs
36 ABRs

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8
10 hip rots
10 arm circles
10 (180) jumps

Metcon/*Rx(24)
1600m run
25 wallballs 16/12-*20/14
800m run
50 du's x3 singles
400m run
25 mb sit up 16/12-*20/14
200m run

gym goat/cc movements(10)

Finisher
60 wood chops
2 min lax ball smash
2 min hip opener

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8
4 walkouts
8 walking front kicks
12 goodmornings

bench(15)
6x3

Metcon/*Rx(12)
amrap 12
100m run
8 deadlift 135/95-*185/125
16 bf burpees

work up to hvy deadlift(10)

Finisher
50 dbl crunch w/leg ext
30 sec mod y hold
2 min chest opener
2 min hamstring stretch

tempaus
1@70
1@75
1@80
1@85
1@90
3x1@80
Rive+työntö
1+1@70
1+1@75
1+1@80
1+1@85
Työntöveto 3x2@90%
Takakyykky 3x3@70%