Complete as many rounds and reps as possible in 15 minutes of

• 20 double-unders
• 5 hang power snatches
• 5 strict handstand push-ups

♀ 105-lb barbell
♂ 155-lb barbell

Thruster kolmosia
15,25,29,31,34,35

Työntöreeniä, pään päältä, eestä

Alfatyöntö thrusterista työntöön
25,30,35

Voimatempaus + vauhtipunnerrus hartioilta te-ote 1+2
15,20,24,25,29,31,34

Tempaus lantiolta + vala 1+2
25,29,31,32,34,36?

Sally 30kg kyykky ja pallof press kumpparilla 3x10

Shoulder press 3x4, 1x9

WU
Juoksua ulkona, joten lenkkarit mukaan!

CF

20x
40sek on, 20 sek off
1. 2xKB C&J
2. Bike
3. 2xKB snatch
4. Bike
5. Bear hug carry
Rest 3-4min

20x
40sek on, 20 sek off
1. Lunge jumps
2. HSPU variation, ~2sets
3. Burbee box jump
4. BMU, 1-2sets
5. V-ups

As heavy as possible

3 x

10x shoulder press
10x push press

Engine

A) 3 ROUNDS OF:

• 5min C2 Bike (PK+)
• 5min Ski (PK+)

-Rest 3-5min-
Into,

B) 4 Sets Of:

-1min Echo (70% Effort)
-1min Echo (80% Effort)
-1min Echo (85% Effort)
Into,

• 25 GHD
• 15 Cal Ski
• 75 DU
• 4 Rope Climb

-Rest 4min between sets-

Holds

EMOM 12:

1) 20-30s Ring Support Hold
2) 20-30s Ring Dip hold
3) 20-30s Chin Over Bar Hold

KB Stuff

3-4x For Quality:

• 30/30m KB Mixed Rack Walk
• 10 Heavy KB Swing (Oikeesti raskas. esim. 40-44kg? riittää, että tulee about silmien tasalle)
• 30/30m Suitcase KB Carry

4 rounds for time:
20 Cal row
20m DB Front rack carry 2x22.5kg

Rest 5min

8 rounds for time:
4 DB Burpees 2x22.5kg
4 BMU

Rest 5min

4 rounds for time:
20 Cal ski
40m DB Farmer's carry 2x22.5kg

Rest 5 min

8 rounds for time:
8 Alt. DB Farmer's lunges 2x22.5kg
10 DB facing burpees

TC for each: 10min

Clean 4x1 82,5% of 1RM

clean & jerk 4x 1+2; 2+1 @ moderate

5' AMRAP 1-2-3-4... reps of
power clean
front rack hold lunges (/side)
push press