boksi hypyt 30kpl

5 sets 10 reps

1 min: 15-20 cal ski/assault bike
2 min: 15-20 cal row
3 min: rest

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
Pistol Squats 10 reps
Strict Toe to Bar 7 reps

Varpailta työntö, tanko otsalla

4x3+3, heikompi jalka+parempi jalka

Voimatempaus nivuselta dipistä

5x3, ei feilureen asti

Strict handstand push ups
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes – 50 Double Unders
Even Minutes – Max Strict Handstand Push-ups
No strict ones yet? Kip them.

In Pairs:

AMRAP 12min

1 squat snatch 70/50kg
3 clean & Jerk 70/50kg
50ft bear crawl

1 in 1 out

Warm-Up

1 round

snatch deadlift to knee x 5
snatch pull to pockets x 5
snatch high pull x 5
(5 sec eccentric)

1 round

Muscle snatch x 5
Power snatch x 5
Power Snatch + OH Squat x 5
Full Snatch From Deck x 5

Strength

2 x snatch grip push press + 2 x overhead squat

3 x 60%
2 x 65%

2 x snatch grip push press + 1 OHS

2 x 70%