1:00 Row (22-24 SPM)
30 DU
1:00 Row (25-27 SPM)
30 DU
1:00 Row (28-30 SPM)
30 DU

Amrap 5'
1km Bike erg
Then time remaining:
12 thrusters 40kg
12 ttb
Rest 5'
Amrap 5'
1 km bike erg
Then time remaining
9 thrusters 50kg
9 ctb
Rest 5'
Amrap 5'
1 km bike erg
Then time remaining
6 thrusters 60kg
6 ring mu

Amrap 18
20 alternating dumbell snatch 24kg
20 box jump over 60cm
20 hang dumbell clean and jerk 24kg
20 cal bike erg

A: 8min emom
3x plyo push ups
B: Bench press 10x5, Amrap sista setet
C1: Strict chin ups 3set
C2: SA Kb press 3set
D: 4rft
10cal renegade bike
10 burpees
E: Cable triceps push down 3set

Power clean 1 rep max

Power clean 2 rep max

Etsi päivän raskas ykkönen.

20 Min Amrap

With 1 22.5kg DB

10 Pullups
10 Burpees
5 Hang Cleans 22.5kg DB (right hand)
5 Thrusters 22.5 DB (Right hand)
5 Hang Cleans 22.5kg DB (left hand)
5 Thrusters 22.5 DB (left hand)
10 Lunges w. 22.5 DB

Clean and jerk 1-1-1-1-1-1-1 reps

Kyykätään 10x 10 nousevilla painoilla.
Tauko 2-3min.