10 rounds:

300 run
25 amsu
20 DU
15 deadlift 50/35kg
9 horizontal ring row (quality)
5 power clean 50/35 kg
1 min rest

• 2-…-2 of:
BB Power Snatch 2RM

Tempaus pukeuilta (polvelta)

1x3@70%
1x2@73%
1x1@76%
1x3@72%
1x2@75%
1x1@78%
1x3@74%
1x2@77%
1x1@80%

Te-leveys maastaveto
(lintit jalkojen alle)
3x3@90%

Valakyykky

5x3@ hyviä nostaja, ei liikaa rautaa

Te-leveys vauhtipunnerrus 4x5, tuntumalla

rinnalleveto

1x3@70%
1x2@73%
1x1@76%
1x3@72%
1x2@75%
1x1@78%
1x3@74%
1x2@77%
1x1@80%

Maastaveto (riven aloitusasento, ilman potkua)

3x5@90% (rivestä)

Etukyykky

kulmaan + pohjaan

(3+2)x4@65-70%

Push press
5 sets of 3 reps
- arm speed
- focus on foot work

5 sets of :
2 squat clean + 1 Front Squat + 1 split jerk @ 80% of 1RM C&J

Five rounds for time of:
60/40kg pound Deadlift, 12 reps
60/40kg pound Hang power clean, 9 reps
60/40 pound Push jerk, 6 reps

10!
power clean 35+ 75/55kg 40+ 65/45kg
push jerk 35+ 75/55 40+ 65/45kg

after every round 30 du`s

A: E2M for 12min
1: Back Squat x 8-10 reps @ 31X1
2: Kettlebell Windmill x 8-10 reps/each arm

B.2 rounds
4min amrap
500 Meter Row
15 DB Thrusters
Max Reps of Burpees
Rest 4 minutes between sets

AMRAP 5
20 double unders
15 KBS
two min rest
AMRAP 5
10 Wall balls
5 T2B