60 minutes for

12-15 triceps press
max reps strict pull ups
500 m rowing (stroke per minute 35-40, resistance 2-3)
HS hold 0:45
8 Banded overhead squat, rubber band&object

Clean and Jerk 1 rm

(If you failed a lift start again with lighter weight. Max 2 – 3 waves!)

Takakyykky, stoppi alhaalla 5@65%, 2x5@70%

Raakarive+ raakatyöntö 2x(3+1)@70%, 3x(3+1)@75%

Te otteella VAPU+ valakyykky 2x(2+5)@70%, 3x(2+5)@75%

• 4-4-4-4 of:
BB Back Squats
80-85% of 8 @ 9 RPE 4-4-4-4 reps

Deadlift
1x5@70%
1x5@80%
1x5@85%
1x5@90%
1x3@95%

SO 3:00
Ykkösnostoja, ei pomputella maasta!

E2M for 12min
1: Bulgarian split squat x6-8/each leg
2: Jane Fondas x15-20/each side

B: 7min amrap
burpees

In teams of 2:

800m Run while the other partner does burpees - then switch.

600m run while the other partner does Deadlifts (50/30) - then switch

400m run while the other partner does push ups - then switch

200m run while the other partner does front squats (50/30) - then switch

100m run - while the other partner does v-ups - then switch

Score is time and total reps (the run does not count for reps).

AMRAP 8

10 thrusters 50/40/35/30kg
10 thrusters 60/50/40/35kg
10 thrusters 70/60/45/40kg
max thrusters 80/70/50/45kg

Rest 2 min

AMRAP 4

4min AMRAP:

1 c2b
1 TTB

AMRAP 10

Row 20/15cal
15 WB 20/14p
10 box over jumps 24/20"
3 bar mu

For time:

50 Deadlift 60/50/40/35kg
50 Bar over jumps
50 HPC 60/50/40/35kg
50 Bar over jumps
50 Front Squat
50 Bar over jumps
50 STOH

16 Min E2MOM (ogni 2 min x 8 volte) of
Row 15 Kcal
BB Thrusters (40/30Kg) 12 reps

For Time:
1000m Row
75 Push ups
50 Pull Ups