Every 3 min x 12 sets:
A. 30/25 cal row, ski or bike
B. 30 KB goblet reverse lunges 24/16 kg
C. 20 push ups + 40 sit ups

Rotate stations for total 4 sets per each.

A: Broad jumps 6x3
B: Hang Power clean 3-2-1-1-1-1-1
C: Deadlift 3x5
D: Bench Press 3x10
E: SA DB rows 3set/arm
F: SA Cable Shoulder flys 3set

2 rounds for max reps:
• 30 sec AirBike (calories)
• 90 sec Rest
• 30 sec Snatch 115/75#
• 90 sec Rest
• 30 sec Row (calories)
• 90 sec Rest
• 30 sec Clean & Jerk 115/75#
• 90 sec Rest
• 30 sec SkiErg (calories)
• 90 sec Rest
Goal: 100.

Deadlift week 1/18 (5/3/1)
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

Shoulder press week 1/18 (5/3/1)
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

BENCH PRESS

4-4-4-2-2
4+4 rope pull ups after each set

DEADLIFT

1x20
3x10

Every 3min

• sama paino kaikissa seteissä
• aloita itsevarmasta

Instead of bs

AMRAP 5:
500/400m Row Buy-In, Into Max Rounds:
30 Double-Unders, 5 Power Snatches (135/95)

Rest 5:00

AMRAP 5:
500/400m Row Buy-In, Into Max Rounds:
30 Double-Unders, 10 Power Snatches (95/65)

Rest 5:00

AMRAP 5:
500/400m Row Buy-In, Into Max Rounds:
30 Double-Unders, 15 Power Snatches (75/55)

KILOS – (61/43) (43/29) (34/25)

5x3 hartiavauhtipunnerus
5x3 valakyykkyallemeno
5x3 tempausallemeno
5x3 tempaus

Rive riipusta + vauhtipunnerrus
4 x 3+3

Rive +työntö
2 x 1+1

+lyhyt loppujumps