8 rounds for time:
3 x MU (try to maintain hollow and minimize kip.
30 x DU

104 wall ball 9kg
52 strict pull up

1 min rest

4 RFT
28 Pistol Squats
15 power cleans (40kg)

2000m Row
200m Run
1500m Row
400m Run
1000m Row
800m Run
500m Row
1600m Run

4 rounds for time of:
15 Anchored sit-ups ADV: GHD
30 thrusters
45 double-unders
Men: 30 kg
Women: 20 kg

5x 3+3+3

Light weights to warm-up the body.

A) Max UB Reps of Banded Leg Curls each leg x 2 sets
B) Accumulate 60s in Hollow Hold
C) 10-20 Minutes of Zone 1 ”Recovery Work”
This is low-effort work done to improve aerobic capacity/recovery. All work should be done at 50-60% effort or conversational.
Options include
– light Sledpull Powerwalk
– light jog
– Rowing
– Air Bike
– Ski Erg
*You alternate through all options as you choose

power snatch + snatch + ohs

8x1+1+1@70-100% (power snatch %)

Tuliko nuppi kipeäksi?

Riipusta raaka tempaus (polvelta, tempauksen %)

5x2@60%
5x2@65%

Korkea Te-veto
2x3@70%
3x3@75%

Etukyykky 10x2@60%

Lisäpainolankku 4 x40s

Squat snatch 1-1-1-1-1-1-1 reps

Amrap 30 min

(You Go , I Go)
10 burpee bar mu/ Scaled : pull up
20 thurster@50/30kg
30 front rack lunges@50/30kg
40 T2b
50 S2OH @50/30kg
60 hang Power Clean @50/30kg
70 kb USA swing@24/16kg
80 wallball @9/6kg
400 m run together