25-15-10-5
Floor Press @2x25/20kg DB
banded curl
TC: 15'

"Black Jack"
4 rounds of:
8 Clean @2x24/16kg KB
7 Squat
6 Jerk
and 21 Double KB Lunges
at each drop 5 strict T2B
TC: 25'

4*2:2
*15 берпи
*10 жимовых швунгов гантелей
* максимум нкп до конца 2-х минут
спрыгивая-отдых 3 ЦД

For time :

21-15-9

Calories Bike Erg
Thrusters 42,5kg

TC 6

21-15-9:
*Muscle snatch 35 kg
*GHD
*Ring dips
*Pull-ups

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

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

Max DU unbroken

10-8-6-4-2 back squats

Rest 2min between sets

TC 6 min

A) 600M ROW FT (Vyr, Mot, Vyr 35+)

B) AMRAP: V / V 35+ Mot
6 TTB 6 TTB
4 PULL UPS 4 PULL UPS
2 BAR MU 24 DU
24DU