For time
15 bar over burpee
15 power clean 60/40 kg
15 pull up
12 bar over burpee
12 front squat 60/40 kg
12 pull up
9 bar over burpee
9 STOH 60/40 kg
9 pull up

Time cap 8 min

A: 8min emom
Triple jump
B: Deadlift 5x5
C: strict chin ups 3xMax
D: For time:
750m row
30 Burpees
15/15 Kb snatch
500m row
20 Burpees
10/10 Kb snatch
250m row
10 Burpees
5/5 Kb snatch

15min AMRAP
15 cal row (sub 12 cal bike)
5 power cleans 95/65
5 hang squat cleans
5 squat cleans

Ylöstyönnön ja etukyykyn harjoittelua

3 rounds of:
8 Ab-wheels
10 Windshield vipers
8 Strict T2B
20 Cross crunches
8 Hollow rocks
30 Flutter kicks
Rest

A,
Complete as many rounds as possible in 40 mins of:
max rep Bike Erg Calories, 3 mins
2 rounds of: 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks @47/34kg

B,
For quality:
3x10 Inverted Rows
3x8 L/8 R Single Arm Strict Press, pick load

Inverted Rows- 3 secs down, 3 secs up
Single Arm Strict Press- 3 secs down, 3 secs up

3x3, 2x2 ja 3x1

1x10, 3x5 ja 4x3

Warm up
Bike or Row
0:30 seconds easy pace
0:30 seconds moderate pace
X3

Into 2 rounds
10 goblet squats
10 KBS

Strength
Front squats
E2MOM x 6
8 reps
Try to increase weight from last week. Aim for 2-3 weight increases throughout EMOM

20 min amrap

• 10 burpees
• 6 Deadlifts 40kg
• 3 Power Cleans 40kg
• 6 Front squats 40kg

Score is total reps