Valitse keppi/painotanko/tanko - sellainen kuorma, jotta liike säilyy laadukkaana alusta loppuun!

5 rounds:

10 SNATCH PUSH PRESS
10 BACK SQUAT JUMP *väline niskassa
10 OHS
10 SNATCH DEADLIFT
10 SNATCH THRUSTERS

Rest between rounds 2min

TimeCap: 25min

For time
50 DU / 100 SU
30 air squat
24 sit up
16 push up
8 pull up

Scale number of DUs so, that they can be completed in max. 5 sets.
TC: 7.

30-60 minutes bike
60-90 minutes walk
20-30 minutes Swim
30-40 miutes Jog

Deadlift 1RM

18 min AMRAP
- Heiluri+tempaus x 20
- Punnerrus+polvi kyynerpäähän x 10
- Thruster x 15
- Rive x 20
Jokaisen liikkeen välissä farmarikävely 2Kb (raskas) 40m

5 min AMRAP
- 1/2 TGU

12 min 40sek työ / 20sek lepo
- Am.Heiluri
- Sit out
- Cluster
- Burpee

AMRAP10

10 Alternating jumping lunges
15/10 Calories on bike erg

*score is your bike calories

Max rounds in 3 minutes of

• 3 deadlifts
• 6 push-ups
• 9 squats

For time:
800m Run
500m Ski
30 C2B
500m Ski
800m Run

Back squat 12-12-12-12 reps