3 rounds
1:30 cardio
10+10m banded side lateral walk
10 air squats
5 muscle snatches with barbell
5 thrusters with barbell

Every 2 min for 10 minutes (5sets)
5x2 of squat snatches @50-70%
add about +5% on each lift

3 Sets
1:00 cardio machine
3-5 inch worm with push up
6-8 v-ups
3-5 jumping pull ups
6-8 Power cleans with empty barbell
-into Workout Prep-
3 sets
3 Power cleans, climb to workout weight
2 Burpee pull ups

2 rounds
2:00 ergo
:30 bar hang
:30 wall sit
:30 plank hold

5 x 10m Allout sled push empty sled

• Täydellinen palautus.
• Pysy matalalla ja muista räjähtävä kiihdytys niin, että jalat tikkaa nopeaa lyhyttä askelta.

3x5 reps of thrusters. Try to make it with bigger weights / volyme than 2 weeks ago.
rest 2-3 min bwn main sets.

Heavy Thrusters

1-1-1-1-1

Send Off 2:30

Built daily heavy

5 reps (max 1-2 rep reserv)
then

3 reps @ 107% heavy 5 reps
1 + reps @ 113% heavy 5 reps
(+ = max reps, minimum 1 rep)

2min rest between sets
Round the weights up: 83kg = 85kg

EMOM 36

Minute 1 : 1 - 2 Rope Climbs
Minute 2 : 3 - 5 Wall Climbs
Minute 3 : 15/11 Cal Echo
Minute 4 : 5 - 8 Ring Dips
Minute 5 : 5 + 5 Pistols
Minute 6 : 0:50 Plank

AMRAP 24

10 Devils Press 22,5/15kg
10 Toes To Bar
10 Box Step Ups w/ DB´S
12 Devils Press 22,5/15kg
12 Toes To Bar
12 Box Step Ups w/ DB´S
14 Devils Press 22,5/15kg
14 Toes To Bar
14 Box Step Ups w/ DB´S
.......

Add two reps after each round.

• Every 3 minutes 2 Clean 80/60kg ** If You Drop Dumbbells perform 10 burpees.