Power clean 5x3
Squat clean 6x1
2thruster+2 push press 5sets

Use 10-20 minutes for bar muscle up practice (look at the videos)

alternating between A and B:
3rds (3x molemmat a ja b, eli aseta kello: 6rds/work time 2min/rest time 2min)

2min amrap/2min rest
be fast with the transitions!
A) 8/10 cal row + 7 OHS
rest 2min
B) 6+6 DB OH walking lunge + 5 devils press

Da 1- 10
A 10 -1
Hspu/ohs 40 kg
Alla fine di ogni round 2 bar mu

4 rounds for time:

15 cal row
6 d-ball cleans
15 wall balls

VX7A

10 min MU tekniikkaa itsenäisesti

5 x 1 legless köysikiipeily

5 x 3 false grip ring row

5 x 1-2 tempo ring dip

Deadlift 1 rep max

5 sets, 2min rest between
1 Set:
2 rounds
10cal row
8 Burpee over Tower
20 DUs

5 Rounds for time of:
10 Devil Press
15 DB Reverse Lunge
20 Double Unders

Parin kanssa yhteensä

5K row

Toinen tekee
3 x aurinkocobra
3 x aurinkokissa
20 sek L-pito
20 sek pöytäpito
20 sek vastaoteroikunta

EMOM10
-shoulder press+ push press+ push jerk

*start with empty barbell. Increase weight every other minute.