For time, adding one movement per round:

1 Thruster 60/42.5kg
2 Hang Power Cleans 60/42.5kg
3 Deadlifts 60/42.5kg
4 Burpees
5 Toes to Bar
6 Box Jumps 60/50cm
7 Hand Release Push-ups
8 Reverse Lunges 60/42.5kg
9 Kettlebell Swings 24/16kg
10 AbMat Sit-ups
11 Wallballs 10/6kg
12 Calorie Assault Bike / Row

Start with 1 thruster. Then do 2 hang power clean and 1 thruster. Then 3 deadlift, 2 hang power clean and 1 thruster. Continue this way until the final round of 12 calorie bike/row, 11 wallballs...1 thruster.

1 round 1
2 round 2-1
3 round 3-2-1
4 round 4-3-2-1..

10 kierrosta: 1min on / 1min off
Vaihdellen A & B välillä (molemmat viidesti)

A) Amrap of:
5 Ground to overhead @42,5/30kg (power snatch TAI clean & jerk)
5 burpee over bar

B) Amrap of:
5 Thruster @42,5/30kg
5 burpee over bar

Painonnostoharjoittelua:
3 kierrosta nousevin painoin:
- 2 x muscle snatch + 2 x over head squat
3 kierrosta nousevin painoin:
- 2 x power snatch + 2 x over head squat
3 kierrosta nousevin painoin:
- 2 x squat snatch
*9 sarjaa yhteensä
*Rauhallinen tahti, fokus tekniikassa

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

A.
* EMOM x6:
1.) Row/Bike
2.) Walk out + Push up
3.) Squat + twist

Rest 1min...

EMOM 4:
1.) Kang squat w/ barbell
2.) Reverse lunge w/ barbell

• Mobility...

• Work on: Back squat

A: Benchpress 3x5
B: 5rft
15cal row
6 TTB
10 box step overs @50cm box
10 high Hang muscle clean + press @20kg
Tc 20min

75 Calorie Row
50 Power Snatches (75/55)
25 Barbell-Facing Burpees

8 min Amrap
5 c&j 50 kg
8 back squat
90s rest
8 min Amrap
5 snatch 40 kg
8 lunges
90 s rest
5 pull up
8 OHS

C&J Build up to heavy 1rep in 15min
+
12min amrap
12 SIngel DB Renegade rows(6each arm)
6 Burpee over DBs
12 alternating DB hang c&j
6 Burpee over DBs

For quality 30 rep overhead squat