Intervals 3 Sets :

1:00 AMRAP Bike Calories
1:00 AMRAP Deadlift 100/70kg
1:00 AMRAP Bar Facing Burpees ( you cannot step over barbell )

Rest 3:00

4 sets
4 Front Squats @77,5%+

Every min for 30 minutes (6 rounds)
min 1 - Legless or Normal Rope climbs x 1-2 reps or Rope Pull from sit stand x 2-4 reps
min 2 - double unders x 30 seconds (max reps) Goal is 40-50 reps each time.
min 3 - Handstand Walk x 5-15m or HS Hold x 30-40 seconds
min 4 - Row for Calories x 15/12 (should be done under 45s)
min 5 - rest

24min alkavalla 2 minuutilla

1. 20 kp tempaus + 6-10 askellus boksille kpn kanssa
2. laite

Power Cleans

5 x 3, build up to 70%. Focus on maximum Speed!

Go every 2:30

E3M x 5

3-3-3-3-3
Up to heavy but technical.

Nousevilla painolla raskaaseen,mutta tekniseen kolmoseen. Mieti valmiiksi miten rakennat työsarjat.

For time:

1,6km Run
100 Pull up
200 Push up
300 Air Squat
1,6km Run

Both run
In other movements 1 person working at a time
Jumping pull up=0,5 rep

Jerk Complex: 2 x Jerk Drive + 1 x Split Jerk.

Jerk drive demo: http://vimeo.com/77039702

Record loads and issues.

4x
3min ON/90sec OFF
Alt. A and B

A) AMRAP of
15 KB Swings 24/16kg
12 Box Jump Overs
9 Toes-to-bar

B) AMRAP of
12/9 Calories
8 Handrelease Pushups
8 DB Snatches (heavy)

20min amrap:

• 15 rinnalleveto ja työntö (N 30kg / M 40kg)
• 1min lepo
• 15 rinnalleveto ja työntö (N 35kg / M 50kg)
• 1min lepo
• 15 rinnalleveto ja työntö (N 40kg / M 60kg)
• 1min lepo
• 15 rinnalleveto ja työntö (N 50kg / M 70kg)
• 1min lepo
• 15 rinnalleveto ja työntö (N 55kg / M 80kg)
• 1min lepo
• 15 rinnalleveto ja työntö (N 60kg / M 90kg)
• 1min lepo
• max reps rinnalleveto ja työntö (N 70kg / M 100kg)

Skaalaus painoihin: ~45-50-55-60-65-70-75% maksimista.