5 Bench Press,
8 Double KB Prone Row

8min alkavalla minuutilla

3 rinnalleveto @70%

3 x max time parallel ring row hold

Every 3 minutes x 5

Front Squat 2 reps V1

5x3 reps, add weight each round.
Perform set every 2 min for 10 minutes.

1) Row20/15kcal + max rep Push-Up
2) 20 KBS + max rep Wallball
3) 10 Power Clean (60/40kg) + max rep Bar over Burpee

Find your 5 RM front squat of the day in 15 min!

Go as heavy as you can with a good form:

-Weight on heels
-Back straight
-Chest up
-Elbows up
-Knees out

Find 1rm shoulder press

For Time;
21-15-9
Power Snatch 50/35Kg
Pull Up
12-9-6
Power Snatch 60/45kg
C2B
9-6-3
Power Snatch 70/50kg
Bar MU

Time Cap 30 Mins

Change the weights yourself, scale weights down as needed! Clean and Jerk if you are a beginner.

for time:
100cal row
90 squats
80 batman sit ups
70 kb swings 24/16 (eye)
60 box jumps 60/50
50 push ups (hr)
40 wall ball 20/14
30 burpees
20 cal row