Complete as many rounds as possible in 20 minutes of:

• 5 burpees
• 15-foot rope climb, 1 ascent
• 30 double-unders

4 rounds
Box jump over x10
Kettlebell Swing x10 24/12 kg

Handstand Pushups 5 sets x 5 reps

20 burbee
400m juoksu
19 burbee
400m juoksu
18 burbee
...
JNE
Nollaan saakka!

Solid technique.
Increase the weight if it feels ok.
New set every 2min.

Every 2min
Find technical max

For time:
10-9-8-7-6-5-4-3-2-1:
Hang Power Cleans + Push Jerks* (135/95#)
*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar - that is set one. Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar - that is set 2.

10 Med Ball Clean #20lb/14lb
15 Abmat Sit ups
30 Double unders ou 60 single unders

40 + 120 min
1.JG PP 29.9.2018
A. Warm up
3 x 10 floor assisted strict ring muscle-up
3 x 10 Russian push-ups
B. Box assisted strict ring muscle-up - 1 x max reps
2 reps
C. 5 minute AMRAP of strict pull-ups
41 reps
D. 5 minute AMRAP of strict ring dips
33 reps

Hard routine
2.Warm up
A. EMOM12
B. FT/FQ:
Annie
50 - 40 - 30 - 20 - 10
Abmat sit up
DU

3.Weightlifting
A. Clean - 4 x 3 x 80 % + 2 x 2 x 75 %

4.Conditioning
With a running clock:
A. 3 rounds:
7 deadlift 102.5 > 85 kg
7 BMU > 5 BMU
Into:
B. 3 rounds:
21 wall ball
21 TTB
Into:
C. FT
30 m farmer's walk 2 x 65 lbs DB's
28 burpee box jumps
30 m farmer's walk
3 MU > 3 BMU
Total time: 24.35

1RM power clean + 2 x split jerk.