12min Cindyä twistillä
5 leuanveto
10 etunojapunnerrus
15 ilmakyykky

Alkavalla minuutilla 3 yleisliike

Maastaveto 5,3,2,2 jätä 1-2 toistoa varastoon

Nousevat painot, alkavalla 2 min

Alkavalla 2 minuutilla x 5, nouseva kevyehkö paino

1 tempaus taskusta
1 tempaus riipusta
1 tempaus

For time:

5-4-3-2-1 wall climb
15 kb swing 32/24 kg
30 du

21-15-9
deadlift 100/65 kg
double db push press (pick weight)
400 m run

Time cap 15 min.

EMOM 40

Add 1rep to previous week
1) Row
2) KBS (Russian) 16/12kg
3) Shuttle run 5m
4) Rest

Score is the rep scheme you used!
Comment the RPE 0 easy - 10 max hard (rate of perceived exertion)

Nicole
400m Run
Max reps of Pull Ups
20min AMRAP

Post number of Pull Ups

AMRAP 12

1 Bar Muscle Up
10 Deadlift 100/70kg
100m Run

AMRAP 14

20 Double Unders
9 Dumbbell Push Press 2 x 22,5/2x15kg
30 Calories, any ergo

E60s
6 rounds
- Clean pull
-hang power clean + jerk
- Clean + Jerk

E90s
6 rounds
-hang clean + jerk
-clean + jerk

E 2min
6 rounds
-clean + jerk

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