4 Rounds
DB Bench x10 (50lbs)
12 weighted step-ups (50lbs)
4 box muscle-ups
6-8 power cleans (125lbs)

8 x 20sek työ / 10sek lepo

• penkkipunnerrus kapealla otteella

N 15kg / M 20kg. Älä laske tankoa lepovaiheessa telineeseen.

Muscle Ups

5 RFT

200m row
10 STO

21-15-9 reps for time of:
50-lb. dumbbell squat clean thrusters
Pull-ups

Build to a Moderate Set of 3

10 min Ladder:
2 Deadlift 100kg
1 Legless Rope Climb
4 Deadlift
1 Legless Rope Climb
6 Deadlift
1 Legless Rope Climb
ETC….
rest 5 minutes

120 min

1.Strength
A. Alternate A1 / A2 for 8 rounds
A1. Deadlift – 5 @ 72-77%, rest 90s before A2
A2. Strict (deficit) HSPU – 3 to 5 (Increase total repetitions or deficit from last week), rest 90s before A1 >
abmat + 5 kg plate: 4 4
abmat + tk: 4 5 5
abmat: 4 4 5

2.Conditioning
A. 8-minute AMRAP
15 – 12 – 9 Power snatch @ 40/30kg (95/65lbs) > 25 kg
35 Double unders
15 – 12 – 9 Toes to bar
Flow. 15 Power snatch, 35 DU, 15 Toes to bar, 12 Power snatch, 35 DU, 12 Toes to bar etc.
Result: 1 T2B @ round of 9s.

Rest 4-minutes before part B

B. 8-minute AMRAP
9 Burpee box jump over, 24/20″
3 Bar muscle up > 2
9 DB thruster @ 20/15kg (45/35lbs) > 25 lbs
Result: 3 + 9 bbjo

Rest 4-minutes before part C

C. 8-minute AMRAP
10 Wall ball @ 9/6kg (20/14lbs)
10 Power clean @ 40/30kg (95/65lbs) > 25 kg
10 Push press @ 40/30kg (95/65lbs) > 25 kg
10 Box jump, 24/20″
10 cal Row
Result: 2 + 10 push press

3.Strength
B. Alternate B1 / B2 / B3 for 3 rounds @ AHAFA
B1. KB bottom up press
10*6 12*6 12*6 kg
B2. Single arm KB row – 8 to 12
8*16 10*16 10*16 kg
B3. Bicep curl
10*20 10*20 8*20 lbs

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing
B. Lunge Flow

burpee box 1min
kettlebell swing 1min
ab mat sit up 1min
ring row 1min

2 rounds, 2 min rest between rounds

10 kierrosta aikaa vastaan:

• 1 köysikiipeily pelkin käsin (legless)
• 5 penkkipunnerrus (@ahap)

Penkkipunnerrus niin painavalla kuin mahdollista. Kuitenkin niin, että toistot menevät unbroken.

Aika tulokseen ja painot kommenttiin.