5 Power Cleans 60/40 kg
10 Toes to Bar
Rest 30 sec

Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 wall-ball shots
15 kettlebell swings
Men: 9 kg ball, 24 kgkettlebell
Women: 6 kg ball, 16 kg kettlebell

• 5 Round of:
Double Unders 30 reps
Pull Ups 15 reps
Air Squats 30 reps
Row 250 m
2’ Rest each round

Riipusta raakarive 10x2@65% (riven %)

Korkea työntö veto 5x3@75%

Leuanveto 3 x12
kulmasoutu käsipainoilla 3x15+15
Askelkyykky kävely 3 x 15+15

Bar Muscle-Ups
4 Rounds, Not For Time:
1:30 Light Bike, Row, or Ski Erg
30% of Estimated Max Bar Muscle-Up Set.

(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-…-(1+1+1+1)-(1+1+1+1) of:
BB Snatch Pull + Snatch High Pull + Squat Snatch + Overhead Squat
Use 95% of last week Heavy weight.

Gymnastic Conditioning
AMRAP 7:
Strict Deficit Handstand Push-ups (3″/2″)

On the Minute (Starting at 0:00): 3 Deadlifts @ 75%

For time 30 snatch

40/30kg

For time 30 clean&jerk 60/42,5/35/32,5kg
*Emom 5 pull ups, star at pull ups

EMOM 8
min: 1-2 6 tng power snatch 55/45/35/25
min: 3-4 5 tng power sntach 55/45/35/25
min: 5-6 4 tng power snatch 60/50/40/30
min: 7-8 max reps power snatch 70/55/42,5/32,5kg