1) Row
2) Ski erg
3) Bike
4) Rest

Bench Press

Build heavy Set Of 3, in 17 minutes.
Rest 3:00
4 Cluster sets of 3. Go Every 3:00

20min amrap:

• 12 maastaveto
• 9 raaka rinnalleveto riipusta
• 6 työntö

Lisää painoa 2,5kg jokaisen kierroksen jälkeen.
Aloituspainot: Naiset 25kg / Miehet 40kg

Power clean, 1 rep as heavy as you can (with good form).

Starts from the ground and catch in a small squat, extend hips and legs.

! SHARP CATCH !
Post three heaviest attempts.

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Hang power snatch, three sets of heavy three.

8min

Viivajuoksu 1,2,3,4,…
Yleisliike 3,6,9,12,…

Lyhyt mutta mausteinen jumppa, anna palaa.

Alternate through
1. 6-10 Dball or sandbag to the shoulder
2. 10 tricep extensions 22.5/15kg db
3. 10 bicep curls 30/20kg

5x8 AHAP either bench or Floor Press. No more than 3 per bench.

5 kierrosta

800 m Juoksu
30 Kahvakuula heilautusta (suositus miehet 32 kg ja naiset 24 kg)
30 Leuanveto

aikaraja 70 min.

1. 10-15 pull ups
2. 12 Thrusters 40/30kg

No dropping, bar can be in the box behind the pull up bar. If you need to drop then scale the weight!

If the pull ups are easy you can go with c2b goal is to go unbroken.