Strength (load)

3 x 10 Shoulder press. Every 3:00

5x5 strict or kipping.

• Tee sarjat itsellesi mahdollisimman raskaiksi, pyri vaikeuttamaan viime viikosta tai lisää joka sarjaan 1-2 toistoa

weighted pull up
- heavy set of three in 10min

The Gauntlet

30 minute AMRAP of:
Jackie
1000m Row
50 Thrusters 20/15kg
30 Pull-ups

Then

Karabell
10 rounds
3 Snatches 60/40kg
15 Wall Ball 9/6kg

Then

AMRAP of Cindy in the remaining 30 minutes:
5 pull-up
10 push-up
15 squat

Your result is rounds of Cindy completed.

• 5 x 5 Sotts press

2 sec pause at the bottom and top positions. Go as light as needed to perform movement correctly (bar or even maybe the stick).

5-5-5+

Overhead Squat

2-2-2-2-2-1-1-1-1-1. Building maximum weight.

Go Every 2:00

Push Press

2-3-4-5-6-7-8

Go every 2:30

14 EMOM
1. 3 power cleans
2. 2 push jerks

Barbell from the ground, 70-80% C&J max.

30 EMOM:

1. 30s easy row
2. 30s easy run/SU
3. 30s easy thrusters
4. 30s burpee pull-ups
5. Rest