For time

• 10 box jumps
• 10 deadlifts

Rest 1 minute between rounds.

♀ 24-inch box
♂ 30-inch box

Accumulate 3 minutes of an L-sit in as few sets as possible.

For time:
• 250-500-750-1000 m Row
• 10-20-30-40 Hang Power Clean*

*Decrease weight on the barbell each set.
Goal: 20 min.

LÄMMITTELY
2 kierrosta, n. 1 min / liike
1. AKK - kosketus nilkkaan
2. Tuulimylly
3. Ristiaskel taakse - sivuketjun venytys
4. Eteentaivutus käsien viennillä

VOIMA
3 x 8 yhden jalan mave
3 x 8 lattiapunnerrus

EMOM 9
40s. sivukyykky
40s. rengassoutu
30s. heilautus

60min PK Run

5 rounds for quality:
1min Sorenson Hold
1min Wall Sit
- Rest 2min btw rounds

30 MIN AMRAP

• 2 min erg
• 10 Sumo DL 2x24kg KB
• 10 Burpees

A,
Every 2 min for 8 min: (4 sets)
1 Paused* Squat Clean.1 Squat Clean

• Pause=3 sec pause in bottom positioj .=20 sec pause

Weight: 75%+ of 1 RM Clean

• Pause= 3 sec in the bottom

rest 2 min

B,
Every 2 min for 8 min: (4 sets)
1 Squat Clean

Weight: 85%+ of 1 RM Clean

rest 2 min

C,
Every 2 min for 8 min: (4 sets)
3 Paused Clean Pulls

Shoulder press 7x3 every 2"

Push press 4 RM, then max reps @ 80%

12' AMRAP
5/5 gorilla row @2x20/12kg KB
7 dbl KB swing
9 air squat