5x 4 mins , 1 min REST
AMRAP
8 DB snatch (4/4) @22,5/15kg
8 Box jump over
8 DB Cl & Jerk (4/4)
8 Push up
Goal: 3+ rounds each intervall

Power Snatches 5-5-3-3-3-1-1-1

Power Cleans 5-5-3-3-3-1-1-1

3 rounds
10/8 cal bike or row
8 box step ups
8 passthroughs

Backrack barbell box step ups
E2MOM x 5
10-8-6-4-2

*increase in weight each round by 5-10# should be a heavy 2 rep at the end.

Row 4x1500m
Score: avg split time

• Run 400m

• 2x
  9 Air squat
  7 Ring Row
  5 Push up

• Row 400m

• Mobility...

• Work on: MU/C2B/PU

FOR TIME

Buy in: 17 cal assault bike

170 thruster (17 kg)

After every 17. thruster do:
1 negative pull up (1 s hold, 7 s descent)
7 burpees

Cash out: 1700 m run with 17 kg weight vest!

3x3 heavy set ja sen jälkee 2 settiä 80-90%

5 rounds, 20sec on/20sec off
1) HSPU (from box/ pike push up/seated press)
2) Burpee
3) Toes to Bar (hanging Leg/knee raise/sit up/ v-up)
4) Box jump (box step up)
5) Rest

4 sets reverse lunge
8+8 reps/Leg
-> go heavy!

Rest 2min between sets

Barbell, DBs, kbs…