For time

• 6 wall walks
• 30 alternating single-leg squats

Back Squat.

with 2 sec pause at bottom

5 x 4, buil heavy

Go every 2:30

Koronakuntoutusta 😄

Clean&jerk
8xOT2M

2 Power clean+ 1 split jerk

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16xOTM

1) 40sek single under
2) 15-20 wallball
3) 20 abmatt sit-up
4) Rest

EMOM 35

1) 15/12x Row (cal)
2) 20x KB Swing
3) 40mx Farmers Carry
4) 10/8x Ski (cal)
5) 20mx Weighted Lunges
6) 20x Wall Ball
7) Rest

3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 75/35#
1 min Rest
3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 95/55#
1 min Rest
3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 115/75#
1 min Rest
3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 135/95#
In 3 minutes, perform 20 box jump overs and then as many power snatches as possible. In 1 minute, take note of score, increase the weight on the barbell, and rest in any remaining time. Then, perform the next 3 min AMRAP. Score is total number of snatches completed. Goal: 80 (25/22/18/15).

Bench press 5 RM, then 3x5 @ 90%

AMRAP x 15 mins
8 rounds:
-10 WB
-10 T2B
Rem.time max rounds/reps of:
-3 Strict Pull Up/ Assisted Pull Up (Rx+ Ring MU / BMU)
-30 DU / 60 SU

Rest 3:00

AMRAP x 12 (40s ON / 20s OFF)
2 Devil Press (L)
4 DB Snatch (L)
6 DB Thruster (L)
8 Kipping C2B / Pull Up or Ring Row
2 Devil Press (R)
4 DB Snatch (R)
6 DB Thruster (R)
8 Burpee over the DB

Pick up where you left off..

Goal: 4+ rounds
Weight:
@1x15/10
Rx+ @22,5/15

10 rounds for time:
• 3 Bar Muscle-ups
• 3 Power Clean & Jerks 135/95#
Goal: 11 min.