4 rounds
Work time: 20 sec/ 20 sec/ 30 sec/ 30 sec
Rest time: 60 sec

1. Thrusters (rx 42,5/ 30 kg)
2. Bar over burpee
3. Deadlift (rx 42,5/ 30 kg)

Squat clean 1 RM

OTM 10 minute
Push jerk x 2 (vara 2 - 3)

Four sets of two alt hand negative one hand pull-ups (2 per hand). Resist as much as possible.

• 2min.: Row/Bike/Run

• 1 rnd:
  60s.+60s. Lunge complex
  60s. Shoulder Mobility w/ band
  60s. Scale w/ stretch

• 1min.: Row/Bike/Run

• 1 rnd:
  10 snatch grip deadlift
  10 Muscle snatch + OHS
  10 Press behind neck

• 3x 3 Snatch drops

• 3x 3-position snatch

Note set, reps and weight

AMRAP 20min
400m run
21 Air squats
15 Sit-ups
9 Push ups

1) EMOM 10
5-10 push ups

2) run 6*400m

3) AMRAP 12
20 reverse lunge with KB
20 mountain climber
60sec plank hold

4) STOH 8x5 reps

A1: 3 x (3min row + 2min bike)

Rest 5 min

A2: 3 x (3min bike + 2min row)

Ergoja voi vaihdella mielen mukaan. Jos mieli tekee, 3min suoritukset voi tehdä kovempaa ja 2min suoritukset active recoverynä).

5 pull ups
10 push press with 10 kg kettlebell in both hands
15 sit ups
20 burbee