10 kierrosta:
- 10 cal assault bike
- 11 cal SkiErg
- 12 cal Bike-erg
- 13 cal Row

For time:

80 cal row
80 KB swing 20kg
60 wall ball 14lbs

Every 2 min 3 hang power clean 35kg

For time
50 DL
50 jump over bar
50 hang power clean
50 jump over bar
50 front squat
50 jump over bar
50 STOH

50/35 kg
TC: 25 min

• 5 x 5 (70%)
• 3 x 3 (75%)
• 2 x 1 (80%)

3 Giant Sets:
100 Meter Overhead Kettlebell Carry
10 Inverted Barbell Rows
50 Band Pull-Aparts
Rest 1 Minute Between Sets.

Part 1

3 Rounds:
12 Power Cleans (135/95)
12 Chest to Bar Pull-ups
12 Push Jerks (135/95)
12 Toes to Bar

• directly into part 2 -

Part 2

12 Minutes:
Build to a Heavy Power Clean

• directly into part 2 -

Part 3

For Time:
50' Back Rack Walking Lunge (135/95)
9 ring Muscle-ups
50' Front Rack Walking Lunge (135/95)
9 ring Muscle-ups
50' Overhead Walking Lunge (135/95)
9 ring Muscle-ups

3 Sets For Quality:
:20s Second Barbell Overhead Hold
:20s Second Dead Hang
:20s Second Hip Extension Hold

3 x for time

12 wallball
5 bar muscleups / 10 chest to bar pull ups

then

3 x for time

12 wallball
3 ring muscleups / 9 ring dips

lisäpainorinta tankoon

3 x 3 submaksimaalinen

Vauhtipunnerrus

5 x 1