Team of 3
34:00 AMRAP
150/120 cals row
240 deadlifts 47 kg
150/120 cals row
180 power cleans 43 kg
150/120 cals row
120 shoulder to overhead 38 kg

one work, two rest !

3 rounds of

• Shuttle runs, 8 m
• Dumbbell snatches
• Bike for calories
• Dumbbell box step-ups
• Strict burpees

This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for each rep, calorie biked, or shuttle-run length.

♀ 35-lb DB, 20-in box
♂ 50-lb DB, 24-in box

Use a single dumbbell for the snatches and step-ups. For the strict burpee, perform an honest push-up followed by an enthusiastic vertical jump.

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

A: Clean, bygg upp till tung 1:a
B: Deadlift 5-3-1-5
C: Dips 3xMax
D: Seated Row 3set

For time
7 Rounds

7 hang squat clean 60/45kg
5 bar muscle-up
3 deficit HSPU

TC.25min

Straight after that

10 rounds
15sec on
30sec off
Echo bike for max cals.

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

1a) rive riipusta 3x5
1b) allemeno 3x5
1c) työntö saks. 3x5
2) Rive kyykkyyn 6x2x75%
3) Työntö saks. 6x2x75%
4a) TK 3x1x90%
4b) GHD-maailman ympäri 3x(10+10)
4c) Boxin yli hypyt nousevalla korkeudella 3x5 (35-45-50-60-75cm)

Pick 1-2 Movements To Practice For 10-15 Minutes

A) Handstand Push-Ups (Any Style)
B) Rope Climbs (Any Style)
C) Handstand Walk/Wall Walks 
D) Ring/Bar Muscle-Ups
E) Double Unders
F) Any Odd Object Movement 

For time
25 HSPU
50 Hang Power Cleans
100 Abmat sit ups
200 Double unders

*60/42.5

Handstan Push Ups

3 Gian Sets:

Max HSPU 3"/2" Deficit
Max HSPU 2"/1" Deficit
Max HSPU ( No deficit )

Rest 3 minutes btw. rounds.