2x
90sec ON/90sec OFF

A) Row
B) Assault Bike
C) Row
D) SkiErg
E) Sled Push - Sled Pull

In Pairs:

20 Rounds for time:

5 Jumping Bar Muscle Ups or chest to bar pullups
25ft OH lunges 45/35lb
25ft bear crawl

Accumulate 5min DB overhead hold 20/15kg.
Goal is to go unbroken. You can switch hands overhead as many times you want.

3 rounds for time of:

• 800-meter run
• 25 toes-to-bars
• 25 deadlifts

Men 225 lb.
Women 155 lb.

Penkki 3x5x82,5%
Penkki käsipainoilla 4x6-12
Facepulls 50-100 toistoa
Hauberit 50-100 toistoa :)

4 rounds
10 weighted pull ups 10kg/5kg
10 deadlifts 140kg/100kg
10 bent presses 24kg/16kg
30+30m one arm farmers carry 20kg/10kg

Min 1: L-hang 20s.
Min 2: Jalat yli kahvakuulan x20
Min 3: Superman rocks x20

General Warm-Up
Olympic Lifting Warm-Up
Receiving cleans
Tall Clean (+ optional jerk)
High Hang Clean (+ optional jerk)
Hang Clean (+ optional jerk)
Clean (+ optional jerk)

Read more: https://www.catalystathletics.com/exercise/150/Tall-Clean/

Watch:

AMRAP 15 min
10 Ring dips
10-30 DU
10 V-ups

30 RFT

5 Pull-Ups
10 Push-Ups
15 Air Squats