For time / Three rounds
50 Squats
7 Muscle-ups
10 Hang Power Cleans [61/43]

Metcon (time)

21-15-9 reps for time of:
Push press 40/30kg
Run 200m

Timecap: 6 minutes

Accessory:

Spend 20-30 minutes stretching

6 x 5 back squat

• leave one rep in the tank
• rest as needed between sets

12 x 30 s on/ 20 s off

1. Side plank rotation with db (R)
2. Side plank rotation with db (L)
3. Plank db drag through
4. Sit up with db

Find heavy 5 rep set in 20 minutes .
Use 5-7 sets total.
You can do longer sets (6-8 reps) on first warm up sets, then last two sets before the main set can be for example (3-4 reps) so it may save power for the main set.

rest about 1-2 min bwn warm up sets, 1,5-2,5 min with the heaviest sets.
Also option is to do 5 reps all the time.
Be smart on these, dont lose your lower back / midbody control.

”Jalat palaa”

10 etukyykky, 80% päivän sarjapainosta
50 kahvakuulaswingi silmien korkeudelle
100cal laite

Aikaraja 15min

3 rounds
10+10 db bulgarian split squat
- rest 90sec
5-6 wide grip pull up
- rest 90sec

• 3sec eccentric phase in both movements
• leave two reps in the tank

Advanced can do bulgarian speed skater squats

10 EMOM
1. 6 bar over burpee + 3 squat clean 70/45
2. 10 C2B

Workout 20.2

Complete as many rounds as possible
in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

♀ 35-lb. dumbbells ♂ 50-lb. dumbbells (22,5/15kg)

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35 min Emom
Alternate;
1. 20/15 cal bike
2. 40m bear crawl
3. 10 step ups with dB 23.5/15kg (one )
4. Row 15/10 cal
5. 50 double unders