6 x 4-5 thruster
- leave 1-2 reps in the tank
- rest 3 min btw sets
- advanced can cluster the first rep

For time:

30 Db snatch @22,5/15kg
30 pull up
30 wallball @20/14lb
30 box jump over
30 wallball
30 pull up
30 Db snatch

(Target under 12min, Time cap 18min)

EMOM x 16

1) max cal row
2) max reps s.a devils press
3) max reps sit up
4) rest

Quality Amrap 25min:

300-400m run
1-2 rope climb
21 kbs
6+6 deadbug (plates or crosspress)

Target 3-5 rounds

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!