5x 2 power clean + 3 push press

65-70% of 1 RM clean and jerk, reset on the first 2 power cleans, and reset on all the push press, rest 2 min between sets

3 x 1 power clean + 3 push press

70-75% 1 rm c&j

10 kierrosta aikaa vastaan:
10 cal SkiErg
10 käsipainotempaus (N 15kg / M 22,5kg)
10 cal BikeErg
10 burpee

3x 40cal Row / Rest 90s.

3x 30cal Row / Rest 90s.

3x 20cal Row / Rest 90s.

For time in team di 2
50 burpees
50 Thruster 50 kg
50 burpees
40 Thruster
50 burpees
30 Thruster
50 burpees
20 Thruster
50 burpees
10 Thruster

For time:
90m Handstand walk

• Every break: 3 Ring Muscle ups

(Time cap: 10min.)

On the Minute x 7:
Thrusters

Minute 1: 135/95
Minute 2: 155/105
Minute 3: 175/115
Minute 4: 175/115
Minute 5: 175/115
Minute 6: 155/105
Minute 7: 135/95

Kilos: 61.4/43.2
70.5/47.7
79.5/52.3
79.5/52.3
79.5/52.3
70.5/47.7
61.4/43.2

• max unbroken reps

4min on / 2min off

20cal assault bike
5 hspu
10 pull ups
15 ghd

30 Snatch
30 Clean & Jerk
30 Thrusters

Use 40kg Barbell

EMOM 12

1 minute : 2-4 Bar mu
2 minute : 50 Du´s