1 round:
100 DU
50 Squats
25 Push Press
2 rounds:
60 DU
30 Squats
15 Push Press
3 rounds:
40 DU
20 Squats
10 Push Press

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women use 35-lb dumbbells

30 CLEAN AND JERKS FOR TIME

• 10 REPS AT 60KG
• 10 REPS AT 70KG
• 10 REPS AT 80KG

USE THE SAME BAR THROUGHOUT THE WORKOUT AND ADD WEIGHTS AS YOU GO

Explosive day:

3-4 x 5 Wide grip pull ups
3-4 x 5 Dips
3-4 x 5 Chin ups
3 x 3 HSPU

• assistance work

In a 3 min window:
10 OH Squat
10 Pull Ups

In a 3 min window:
12 OH Squat
12 Pull Ups

In a 3 min window:
14 OH Squat
14 Pull Ups

Maastaveto 7x5x70-80%
Korkeat Vedot 3x6
"Reverse Crunches" 5 x maxtoistot

Penkkipunnerrus 7x5x70-80%
Kapea penkkipunnerrus 3-5x8-12
Yhden käden kulmasoutu kahvakuulalla 100 toistoa per käsi, 12-20 toistoa/sarja (naiset)
Kulmasoutu tangolla 100 toistoa, 12-20 toistoa/sarja (miehet)

20min of 30sec On/30sec Recovery

Result = cal

5 xTangon kanssa kävely + 5 kyykkyä

tolpat lattialle !

Maastairrotus korokkeiden päällä seisten, ilman loppuojennusta

5 x 7 100 - 110%