8 total sets (24 min.)
Alternate between A and B every 3 min.

A)
AMRAP 3 mins
6 single arm devil’s press L@22,5/15 kg
12 box jump over@60/50 cm
6 single arm devil’s press R
12 toes to bar

REST 90 sec btw

B)
AMRAP 3 mins
6 single arm DB OH walking lunge L
12 burpees over dumbbell
6 single arm DB OH walking lunge R
12 pull ups

15s on - 15s off x9
a) hollow hold
b) arch hold
c) double kb front rack hold

Maastaveto 1x95%

Kulmasoutu 5x10 (noin 25-30%)

Stoppiveto 3x5x40%

Russian twist 3x20 (10/puoli)

-tee kaksi vikaa liikettä vuorotellen-

Clean
3 sets of five

5 rounds for time:
12/10cal AB or 15/12cal Ski
15m Sandbag Bearhug Carry 60/40kg
6 Sandbag To Box 120/100cm 60/40kg

Bench Press 18-12-6 reps. Add weight for each set. Then max reps @ 90%

Hanging MB Raise
3 x 6-8. Rest 60s
+
- Pigeon Stretch - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

For time:

5 Rounds:

4 Deadlift
3 Hang Power Cleans
2 Push Jerks
1 Rope Climb
.....
150 Double Unders
.....

5 Rounds:

4 Deadlift
3 Hang Power Cleans
2 Push Jerks
1 Rope Climb
......
150 Double Unders
......

5 Rounds:

4 Deadlift
3 Hang Power Cleans
2 Push Jerks
1 Rope Climb

Barbell 70kg/47,5kg

( 15 - 25 )

5 Sets of :

Clean pull + Hang Power Clean + Power Clean + Push Jerk @ 75- 80%

5 Sets of 3 @ 75 - 80%

• Bar starts @ knee level