10 rounds for time

3 Handstand push up
6 Deadlift @100/70kg
12 Pull up
24 Double unders

TC 40 min

Scaled
10 rounds for time

1 Wall walk and hold for 2 sec OR 3-5 Push up
6 Deadlift (60% of 1rm)
12 Ring row
36 Single unders

EMOM 12
Power Snatch + Squat Snatch + Snatch Balance

@ 60% of Sq. Sn.

5 rounds, AMRAP in 3 minutes of:
3 Power cleans 60/40kg
6 Push-ups
9 Air squats

1 min rest between rounds.

10 x Every 2 minutes (5 x both movements)
alternating between
4 front squat
&
3 weighted chin up

front squats with three one second pauses
*MARK YOUR FRONT SQUATS HERE

Cluster cycle block 2
Power clean 3x1.1.1.1.1 90%
30secs rest, then set 2 40 and then set 3 45 secs

3 mins between sets

• Kipping pull up
• Kipping chest to bar
• Double kip (belly to the bar)
• kipping dip

3 x 3 weighted falsegrip pull ups

Wendlers - Week 3
Bench Press
5,3, 1+

6 kertaa Front squat, 80% 5RM FS max:

8 - 8 - 8 - 8 - 8 - 8

Lepää 90s.

5 @ 65%
5 @ 75%
5+ @85%

The % are calculated from 90% of your 1RM!
5+ means AMRAP!

ADD 10kg to your previous 100% 1RM!

Diane
21-15-9

Maastaveto 100/70 kg
Käsilläseisontapunnerrus

15 min aikaraja