Weighted pull-ups 10x5

3 x läpi 30sec työ 30 sec lepo tai 40/20
plank switch
Kylkilankku vasen
kylkilankku oikea

AMRAP35
60 DU
40 cal row
20 burpee box step over with db´s 2 x 15/10 kg käsipainot

Four sets of three reps

4 rounds for time;
400m run or 500m row/ski or 1000m BikeErg
1 Rope Climb
20 Walking Lunges@BW
30m Farmer Carry @2x24/16kg

Timecap : 20 mins

8 Rounds for Time
8 Push-Ups
8 GHD Sit-Ups
8 Air Squats
8 Pull-Ups
8 Deadlifts (95/65 lb)
8 Hang Power Cleans (95/65 lb)
8 Shoulder-to-Overheads (95/65 lb)
8 calorie Row

3-4 x 2+2+2+2
Muscle clean
Front squat
Strict press
Jerk

4-5x 2+1+1
Clean deadlift
Hang power clean
Squat clean

Clean and jerk
4-5x 1+1

Clean deadlift
4x3 @heavy

3 kierrosta laadukkaasti
-Kumpparilla olkapääjumppa
8-10 toistoa/liike:
Soutu
Ulkokierto
Sisäkierto

9min laadukkaasti
10 Cal
10-20s Punnerruspito
10 Rengassoutu

Maastaveto
3x5, nousu V2

2x5min / 3min tauko
1) 10 cal 10 boxille tai blokille askellusta
2) 5+5 Kp-tempausta 4-6 burpeeta

A)
Waving Power Clean
3 x EMOM5 mins
1st set : 2x@65%, @70%, @75, @80, @85%
2nd set : 2x@70%, @75%, @80, @85, @90%
3rd set : 2x@75%, @80%, @85, @90, @95%

No rest btw EMOMS!

B)
Partner workout (YG,IG)
3 mins x 4 sets , rest 90 sec
Buy in :
20 Bar facing burpees
Remaining time max reps Bear Complex
1: @43/30kg
2: @50/35kg
3: @60/43kg
4: @70/47kg

Clean and jerk

6 to 8 x 1.1 @ 70+%, go every 1:30-2:00

Notes (A).
– 1.1 = 2 singles w/ short (10-15s) rests between them
– Start @ 70% for first set, then build up from there. Only as heavy as good form allows (these should be quality, not maximal sets)