4x1 weighted strict C2B pull-ups.

5x5 sets of strict C2B pull-ups.

Box jumps
3x5 with short contact
3x5 over the box
2x5 with one leg each
3x4 sprints start on your back

deadlift 1.5x bw, bench bw and clean 0.75xbw. 10reps 9reps 8reps etc for time

perus keskiviikon pk hommat:
kelkantyöntö 20min
kelkanveto 20min
airdyne 10min (50wat)
soutu 10 min

2' AMRAP: Burpees

2' Rest

8' AMRAP: 8 Box Jumps 60cm - 12 Pull-ups

2' Rest

8' AMRAP: 30 DU - 15 Sit-ups

2' Rest

2' AMRAP: Burpees

Complete as many rounds as possible in 15 minutes of:

• Row 250 meters
• 25 Push-ups

apuliikkeeksi sledge pull @50kg etu ja takaperin 20min

• First 5min 2 snatches (65-75%)
• Next 5min 1 snatch (75-85%)
• The last 5min go heavy

"Filthy Fifty°
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders