40-60min Kävely ulkona.

For Time:
15/12cal Row
2 Rope Climbs 4m (NO JUMP)
15-12-9-6-3-1 Power Cleans

Power Cleans:
Rd 1 - 15@40/28kg
Rd 2 - 12@50/35kg
Rd 3 - 9@60/42kg
Rd 4 - 6@70/49kg
Rd 5 - 3@80/56kg
Rd 6 - 1@90/63kg

7 sets of Clean & Jerk
Set 1-2: 2 @70%
Set 3-4: 3 @80%
Set 5: 1 @90%
Set 6: 1 @95%
Set 7: 3 @80%
- Rest 2-3min btw sets
- No TnG

2 Rounds:
20/15cal AB
15cal Row
12 GHD Hip Ext.
10 Empty Barbell Thrusters

Split press 3x5.

For time:

• 60 sit-ups
• 50 toes-to-bars
• 40 GHD sit-ups
• 30 pull-ups
• 20 strict pull-ups
• 10 bar muscle-ups
  

4 Supersets of:
10 Seal Rows
10 Alt. Double DB Bicep Curls (10/10)

Rest 60-90s btw sets.
Choose weight, Go HEAVY!!! 💪🏼

2 Rounds For Time:
20 Double DB Snatches 2x20/15kg
40 DU
20 Double DB Cleans
40 DU

AMRAP 20:
:20 work / :40 Rest
- Row Calories

Goal:
Max calories. Go hard (1K-2K pace), but stay consistent on calories for each round. Don't start too hard and crash!

2 sets of:
1min Row (5K pace)
10s Rest

2 sets of:
45s Row (5K -5s pace)
20s Rest

2 sets of:
30s Row (5K -10s pace)
30s Rest