6 x every 3 min

250m Row
5 bar MU
- each round for time

As many Reps as Possible in 7 min of :

3 Box Jumps 30"/24"
3-6-9-12-15..etc.
Push-Ups

push press
- find a heavy set of three in 12min

In 20min
- find a heavy deadlift triple

3 Rounds :

AMRAP 5
5 Wallwalks
20 Single Arm Devils Press 22,5/15kg
Max Cal. Bike Erg

Rest 2 Minutes

AMRAP 5
10 Handstand Push-Ups
20 Hang KB Snatch 24/16kg
Max Cal. Row

Rest 2 Minutes

Score : Total Calories Bike & Row

1 Clean (anyhow) + 1 squat clean + 1 split jerk

-aloita 75% ja rakentele ylöspäin viimeiset painot ~90+%
-eka rive saa olla power/squat muutoksena viime viikkoseen.

"Grace"
30 clean & jerk for time 60/42,5

3/6/3/6 front squat
3 reps @80-85%+
6 reps @70-75%+

Find in 18 minutes Bench Press 1 RM

8 x alkavalla 2 minuutilla
1 tempaus riipusta + 1 tempaus polven alta + 1 tempaus, rakenna maltilla

josta suoraan