1min work, 2min rest x8

5 Power clean @45/35kg
3 thruster @45/35kg
AMRAP pull ups

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kahdeksan kierrosta, 1min töitä ja 2min lepoa
5 raakarinnallevetoa
3 thrusteria
ja loppuaika amrap eli niin monta toistoa kuin kerkeää leuanvetoja.
Paino tangossa sellainen, että saat molemmat liikkeet suoritettua unbrokenina laskematta tankoa välissä maahan.

1-2-3....

Db snatch @22,5
Cal ski
Burpee box jump overs

Each round: 50 singleunders

For time:

20kg

100 hauiskääntö
100 shoulder press
100 kulmasoutu
50 ranskis

5 rounds, 3 mins each, for max reps of:
30 DU
20 GHD Sit-ups / feet anchored on top of medball
10 Double DB STOH 25-30/17,5-20kg
max calories in remaining time, Rowing

• Rest 1:30 between each round.

Back Squat

1 x 5 x 50%
1 x 3 x 60%
1 x 1 x 70%
1 x max reps x 75%

1a) Back squat 3x3x90%
1b) weighted pull ups 3x5
2a) tempo front squat 3x4x40% (10-3-10)
2b) sled push 3x20m
2c) goblet squat 3x15, choose a weight that you can go unbroken
The aim is to do 2a-2c with no rest between sets, all sets must go unbroken.
Rest as needed between rounds

3x5-8 reps snatch push press behind the neck

Box squat 4x5

3 rounds
500m row
12 deadlifts (body weght)
21 box jumps 60cm/50cm

3x6 @kevyehkö