6 x E3MOM superset of:

3 weighted pull up
8-10 diamond push up

Alternate
1. 15m single arm DB OH lunge 22.5/15
2. 10-15 c2b
3. 10-20 pistols
4. 10-20 push ups
5. Rest

3 Power Clean + 3 STOH

3 x alkavalla 4min
1min max cal soutu/pyörä
15-20 pallonheitto istumaannousu
Loppuaika lepo

Hyökkää laitteelle kovaa ja nopea siirtymä pallonheittoon, jotta ehdit levätä ennen seuraavaa intervallia.

3-4 rounds 60 sec work/ 90 sec rest

1. 15 hang power clean 60/ 40 kg + bar over burpee
2. 15 wall ball + wall ball clean
3. 15 goblet squat + kb swing 32/ 24 kg
4. rest

Clean & Jerk

Heavy Singles

6 x (1+1) x 85 - 95% ( 100 - 105 )

Send off 3:00

Rowing Distance 2 x 4 min.

First Set : Fast Pace
Second Set : Fastest Pace

Rest between set 4 minutes. Do some recovery workout. Not laying on floor like dying animal.

Clean Pull + Hang Squat Clean (under knee) + Jerk

3 x (1+1+1) x 70%
3 x (1+1+1) x 75%
3 x (1+1+1) x 80%
3 x (1+1+1) x 82-87%

Time to complete 20 minutes.

"V8"

For time:

4 rounds

8 Power clean
8 Front squat
8 Shoulder to over head

Target Time 8min
Time Cap 14min

75/52,5kg

AMRAP 7

10 Double Unders
10 Wallball 20/14p
10 Kettlebell Swing 32/24kg