E2MOM 10
2+2
Clean + Split Jerk

For Time:

800m Run
20x 1DB OHLunge (15/22,5kg)
20x 1DB Snatch (15/22,5kg)
20x 1DB Thruster (15/22,5kg)
800m Run

TC: 15min

Amrap12:
16m Lunges@2×22.5/15kg
16 t2b
8 Db clean

10 mins row:
40" easy/ 20" hard

Biking outside for 90 mins (32,1 km)

9 minutes x 4 easy pace. Rest 2 minutes btw. sets.

First 9 minutes:

12 Ring Row
400m Run

Second 9 minutes:

4 Bar MU -> 6 C2B -> 8 Strict pull ups
25 Thrusters 20/15kg
35 Sit Ups

Third 9 minutes:

7 Man Maker
40 American Swing
10+10 Medicine ball throw rotations

Fourth 9 minutes:

10 Jerk Grip over head squat 20/15kg
6 Jerk grip power snatch 20/15kg
12 Strict push up bar over burpees

Tai uimaan

Hang Squat Clean + Jerk

7 x (1+1)@65-75%

Start from 30kg. Do 1 rep Snatch until fail. Follow 1 rep clean similarly. Finally, deadlift until fail.

Every minute 1 rep - add 5kg every round.

"Chelsea"

EMOM in 30 minutes

5 Pull-Ups
10 Push-Ups
15 Air Squats

Niin kauan kuin menee emomina, jos loppuu ennen 30min niin sit se loppuu.

3 rnds for time of:
50 squats
40 lunges
30 jumping squats
20 jumping lunges
10 cal airdyne

Newtonin lenkki x2

Start from 30kg. Do 1 rep Snatch until fail. Follow 1 rep clean similarly. Finally, deadlift until fail.

Every minute 1 rep - add 5kg every round.