60 toes-to-bars for time

*perform 12 burpees at the start of each minute

3 rounds of 7' AMRAP
rest 7 min between AMRAPs

7' AMRAP
3 - 6 - 9 - 12 etc
Bench press @80kg
Strict pull up

7 min rest

7' AMRAP
3 - 6 - 9 - 12 etc
Bench press @70kg
Strict pull up

7 min rest

7' AMRAP
3 - 6 - 9 - 12 etc
Bench press @60kg
Strict pull up

EMOM 6 tiukka leuanveto:

1. max myötäote
2. max vastaote

• wall kick
• 3x3-5x3s negative HSPU on the wall

WU + banded scap pull down 2x10

1a. Weighted chin ups 4x6
1b. Wall walks 4x3

2a. Tempo deadstop rack pulls 4x10-12
2b. Seated KB arnie press 4x10+10

3a. Lying prone rows 4x10
3b. Tempo decline push ups 4x10

4' AMRAP
- 1 deadlift
- 1 power clean
- 1 hang power clean
- 1 front squat
- 1 STOH
@70kg

• 2-3min. Row/Bike

• 2x
  9 Air squat
  7 Ring Row
  5 Push up

• 1x
  8 Deadlift
  8 Muscle snatch
  8 OHS

• 1x
  8 Deadlift
  8 Muscle clean
  8 Front squat

3x
3 position snatch
3 position clean
3 Split jerk
Add weights...

2-3sets:

10-15 GHD hip extension
10+10 Db row

FOR TIME

• 2000m Bike
• 5 Rounds of complex
• 1600m Bike
• 4 Rounds
• 1200m Bike
• 3 Rounds
• 800m Bike
• 2 Rounds
• 400m Bike
• 1 Round

Complex:

• 5 Deadlifts 2x24kg KB
• 7 Ring Rows
• 9 Pushups

2:00 easy bike or row
10 air squats
10 passthroughs

Backsquat
E2MOM x 5
10@ 50%
8@ 60%
6@ 70%
4@ 80%
2@ 85%