3RFT at 42.5
3 x PC
3 x thrusters
3 x OHS

3 x 2 x tempaus + 1 x valakyykky

lisää painoa

3 x 1 tempaus + 1 valakyykky

1 HSPU - I used a box
2 Push-ups
3 Burpees
4 Knees-2-Elbows
5 Box Jumps - I used a 20" box
6 Air squats
7 Sit-ups
8 Wallballs - I used a 14# WB (as rx'd)
9 Double-unders
10 Kettlebell swings - I used 35# KB (as rx'd)
11 Pull-ups - I used a blue (small) band
12 Thrusters - I used 65# (as rx'd)

10 front squat @ 70kg
12 pec deck
12 high pull
12 bicep curl

A: 3min amrap:
15 Calorie row
15 Power Cleans 50/35
Rest 3:00
3min amrap:
12 Calorie row
12 Power Cleans 60/40
Rest 3:00
3min amrap:
9 Calorie row
9 Power Cleans 70/45
B: 20min EMOM(Optional)
Odd: 18/15 Calorie Row
Even: Amrap HSPU
Choose a number you can hold for the whole workout. Allways leave 3-5 reps in the tank. This should not be a killer workout, find a working pace.

25 cal assault bike
25 GHD sit up

Then: 3 rounds
15 wallball 9/6kg
15 hang power clean 40/30kg

25 GHD sit up
25 cal assault bike

Timecap: 12min

6-8x1+1+1
Hang squat clean
Front squat
Jerk

E90-120s
Moderate to heavy

3x
10 Strict T2B
10 seated good mornings @60kg
30 ab mats
40m front rack KB carry 2x32kg

Shoulder press 8x3 e90sec

5 x 4 deadlifts