Press

10-10-8-8

E2,5MOM / 2-3 RIR

For time:
10 front squat 70/50kg
10 burpee
10 jumping pull up
10 front squat
10 bar over burpee
10 pull up
10 front squat
10 bar facing burpee
10 c2b

• bar starts from the ground

advanced: 20 pull up/ 15 c2b/ 5 bmu

Tc 12min

3-4 supersets of:
8 good morning
10 kb cyclist squat

• three second eccentric phase in squats

4 x 4 deadlift
- leave 2 reps in the tank
- rest 3 min btw sets

2 rounds of

AMRAP3
6 push jerk 50/35kg
6 box jump over

• 2min rest

AMRAP3
3 bmu/ 4-6 challenging pull up
25 air squat

• 2min rest

AMRAP3
12 wall ball
30 du

• 2min rest

AMRAP3
10/8 cal erg
6-8 t2b

• 2min rest

AMRAP 11

10 deadlift 90/65kg
9 Burpee Box Facing Jumps 24/20"
3 C2B

For time:

Row 500m Or Bike Ergo 1000m

Omatoimi:

Soudat tai pyöräilet niin lähdetään täysillä ja taistellaan loppuun.

Pyöräilyssä RPM 90->

Power snatch 5x5

For time; in ygig
100 cal row
100 kbs
100 wall balls
100 pull ups

Time Cap 18 Mins

Front Squat 6x6 @70%

Rest about 2-3 minutes btw sets.