Without racking the bar or rest between movements, perform:
Push press 3 reps
Push jerk 3 reps

5min Amrap with vest
•5 Pull-up
•10 push up
•15 air squat

400m Recovery run

5min Amrap without vest
•5 Pull-up
•10 push up
•15 air squat

400m recovery run

5min Amrap with vest
•5 Pull-up
•10 push up
•15 air squat

Te-ote mave+voimatempaus+vala+te allepud
24kg saakka

Tempaus+vala
30kg saakka

2riveä+työntö
30,35,40,45

Etukyykky 3x2
35,45,55,65,65,65

Loppujumppa pareittain, eka hengästyttävä flunssan jälkeen. Oli melko hapokasta.

Front squat 3x2

Chin up + ring dip

A)
3x6 chin up (vastaote)

B)
3x6 ring dip

• vuorotellen a&b
• käytä kumpparia jos tarvii

10*3 min

• 1 min erg
• 1 min KB swings 24kg
• 1 min burpees

For time w/ ~10kg weighted vest
30 push ups
30 air squats
30 KB swings 32/24kg
30 pull ups
30 DB hang clean and jerk 20/12,5kg’s
30 burpees
3000m run/row/ski
30 burpees
30 DB hang clean and jerk 20/12,5kg’s
30 pull ups
30 KB swings 32/24kg
30 air squats
30 push ups

3 hang clean high pulls
3 hang muscle cleans
3 front squats, tempo 53X1
3 hang power cleans to front squats (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders
3 hang (squat) cleans

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 sec hold at bottom, explode up, 1 sec hold at top

EMOM 10 ( Work 0:40 / Rest 0:20 ) AMRAP

Odd : Kettlebell Swing 16/12kg
Even : Burpees