20m OHWL
10-20 GHD situp
10 KB/DB DL
1-3 rope climb

Choose loads & reps so that you get 90-120sec rest / round

9 min AMRAP

2 chest to bar
2 KB cluster (2 x 12-16kg)
4 chest to bar
4 cluster
6 chest to bar
6 cluster
8...
8...

3 x 3 Thruster

3 x 3 lisäpainorintatankoon

Heavy Thrusters 3 repetition.

10 rds. Send Off 1:30

GO HEAVY!

For time

100 thrusters 60/42,5kg, 5 burpees every minute.
start at burpees.

TC 20

(hyppykyykyt 100 toistoa)

4lankun penkki 2x5
LattiaPenkki 2x5
Vinopenkki käsipainoilla 3x10-15
Vipunosto eteen levypaino 4x12-20 täysi liikerata
Pystysoutu kumpparilla 50-100 toistoa

(Rinnalle veto riipusta x5, vauhtipunnerrus x5: 10 kierrosta)

Single Leg DB RDLs w. support: 4 x 6 each. Rest 60s.

Optional Accessory

GYMNASTIC STRENGTH

EMOM x7

1-2 Rope Climb (go legless if you can)

RPE 3-4

Shoulder Press 3 RM, then max reps with 50%