Shoulder Press, heavy 3RM
+
2x AMAP @90% of 3RM

2 rounds for time:

30 KB goblet squats, (16/24 kg)
10 burpees
30 abmat sit ups
10 burpees
30 DU's
10 burpees
30 abmat sit ups
10 burpees

TC 20 min

Moderate weight, try to maintain speed throughout the movement.

4 Rounds of:
8 Hang Power Cleans (52.5/35kg)
8 Front Squats
8 Push Press
8 Back Squat
8 Good mornings
8 BB Rows
Rest 2:00
*All sets must be done without dropping the bar

• Rx+: Add 1-4 Ring Muscle-ups after each completed round

5 Rounds For Time:
10 Deadlifts @1,5xBodyweight
10 Pull-Ups
10 Handstand Push-Ups
50 Double-Unders
- With a partner, waterfall style

3 x 2min, 1 min lepo

10-15 varpaat tankoon
10-15 yleisliike
max toistot raaka rinnalleveto 60/40kg

Mukaelma Madridista (meillä ei ole 16 Tankkia), kehonpainoliikkeet sujuvasti alta pois ja tangon kimppuun!

Every 3:00 x 5:
3 Ring Dips
- Alternate with Pull-Ups

20min amrap:

• 6 käsipainotempaus vuorokäsin (N 15kg / M 22,5kg)
• 6 burpee
• 6 swingi (ven.)(N 24kg / M 32kg)
• 6 askelkyykky
• 6 etunojapunnerrus (hand release)
• 6cal soutu

For time
15-12-9-6-3 Front Squats RX: 60/40kg RX+: 70/50kg
6-12-18-24-30 DB Snatches 22,5/15kg

Every 2min x 6
set 1-2: 2 power clean + 1 hang squat clean
set 3-4: 1 power clean + 1 hang squat clean
set 5-6: 1 squat clean