18 unbroken C2B Pull ups
Rest :20 seconds
18 unbroken Thrusters, (42.5/30)
Rest :20 seconds
15 unbroken C2B Pull ups
Rest :20 seconds
15 unbroken Thrusters,
Rest :20 seconds
12 unbroken C2B Pull ups
Rest :20 seconds
12 unbroken Thrusters,

Focus: Clean DL, Clean Pull, Power Clean
5 sets with first working set at 70% of 1 RM, build each load

Metcon: 12 Minute AMRAP
-200m Run
-5 L2 Banded Ring Dips, L3 Ring Dips…L1 10 Box or Bench Dips
-10 Hang P.Cleans L1 95/65, L2 115/75, L3 135/95
- 15 Med Ball Sit Ups

Score = Weight used for focus / Rounds + Reps

Overhead squat 5x1

Parin kanssa:

100 vox steps w KB
10x15+15 shuttle run
100 tuulilasin pyyhkijä
10x15+15 shuttle run
100 burpee
10x15+15 shuttle run
100 goblet Squat

#MetCon | E2MOM death by:

odd intervals:

• 20 kneelings
• 10 double unders/40 single unders

even intervals:

• 20 box jumps (60/40 cm)
• 10 push-ups

Row 10 x 100m and keep pace. Your result is the break between the intervals. Decrease pause between intervals next time.

all out 200m soutu, 8 x soutulaitteen yli burppis

Bench Press 5 x 5 @ approx* 50-65%
*superset with banded face pulls
*90sec rest between sets

10 min EMOM
1 hip clean + 2 hang clean + 1 push jerk + 1 split jerk

3 x
2000 m soutu
3000 m assaultbike
4000 m wattbike

Omaan tahtiin kevyesti.