2 rounds for time:⁠
1,2 km hill trail run or 90/75 cal row⁠
70 wall balls
50 KB swing snatches ⁠
30 box jumps⁠ 24/20”
10 C2B

40 min time cap.

1.) Muscle clean + front squat 4x3+3
2.) No feet clean 5 x 3
3.) Deadlift w/pause@low hang 5 x 4
4.) Bench press 10,8,8,6
5.) A.1) incline bench press x 8
A.2) pendley row x 6

AMRAP 5:
3 Rounds:
15 Pull-ups
9 Power Clean and Jerks 40 / 30 kg
Time Remaining: Max reps Burpee over bar (Facing)

Rest 5 Minutes

AMRAP 5:
2 Rounds:
12 Chest to Bar Pull-ups
9 Power Clean and Jerks 60 / 40 kg
Time Remaining: Max reps Burpee over bar (Facing).

Rest 5 Minutes

AMRAP 5:
1 Round:
9 Bar Muscle-ups
9 Power Clean and Jerks 80 / 60 kg
Time Remaining: Max reps Burpee over bar (Facing).

3 rounds:
20/20 Banded Prone Hamstring Curls
20 Inverted Barbell Row
40m Sandbag Bearhug Carry 60/40kg
- Rest as needed

27-21-18-15-12-9-6-3
Thruster @ 42.5kg
Cals

Amrap 12
15/12 cal row
10 box jumps 60/50
15 wall balls 9/6

3 kierrosta
20 wall ball (15 unbroken)
10 HSPU / 10 dip + 10 kapea HRPU
15 T2B / 15 sit ups + 15 knee raises
10m HS walks / 5 wall climb
TC 15min

Rest 6min

30 kipping HSPU / 25 push ups + 25 HRPU
45 T2B / 30 sit ups + 30 knee raises
60 wall ball
30 HS walks / 12 wall climb
TC 15min

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Viikko 3

2 Etukyykkyä pysäytyksellä, nousu keskiraskaaseen (v2)

2x5 normitempo v3 (n.65-70%)

“Big mamas tabata”
Wall balls
TTB
Row for cal
Power clean 60/40kg

Tabata = 8x 20sec on/10 sec off
1 tabata of each exercise
Workout is done on a running clock.
No rest between exercises.