AMRAP 8

4 + 4 Hang KB Snatch 16/12kg
20 Air Squats
10 Sit-Ups

Bench Press

6-6-5-5-4-4

After Each Set one arm DB Row 5 rep each. ( No support )

Go every 3:30

AMRAP 40

Bike Erg 1000m
30 Box Step-Ups 24/20"
30 Kettlebell Swing 24/16kg
15 Squat w/ KB 24/16kg

Rest 2:00 between rounds.

For time :

750/700m Row
30 Deadlift DUAL DB`S 24/16kg ( 48/32kg )
20 Air Squats
10 Burpees

TC 8

5x6 push jerk
~75%

3x3 paused split jerk
-increase from last week
-2min rest
-moderate

3x3 paused hang power clean
-increase from last week
-2min rest
-moderate heavy

työntö saksaamalla 4x5

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 3 rounds of:
5 inch worm + push up
10 box step ups/ cossack squats / single leg rdl with quad strech at same time
:20.30 knee tuck hold on pull up bar (myötä/vastaote)

Strenght
Snatch Grip Push Press behind neck + overhead squat 4x4+4reps@65-70-75-80% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 4x5reps@65-70-75-80% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@45-50-55-60% + 6-10 diamond push ups
rest 2-3 min bwn sets

Metcon

For Quality
4-6 sets of:
30-40m sledge push or pull @moderate weight
8-10 deadlfits@40-65% of 1rm (build up on weights)
30-40m sandbag bear hug carrying
rest 2-3 min bwn sets

Jefferson Curl 3x10
Facepulls 3x20
Vipunostot maaten 3x20

Kyykky 2x2x85%
Penkki 2x2x85%
Maastaveto 3x75%