Käsipainoilla. Raskas.

6 sets of 3 Power Cleans
- No TnG, drop the barbell after each rep
- Rest 2mins btw sets
Set 1: 60% 1RM Power Clean
Set 2: 65%
Set 3: 75%
Set 4: 80%
Set 5: 82%
Set 6: 85%

3 Sets of: RMU complex

Treenaaja _______ Kuntoilija
5 Ring rows _______ 5 Ring rows
5 ring dips _________ 5 ring dips
5 Ring pull-ups _____ 5 Ring pull-ups
5 Russian dips ----_ 5 Russian dips
5 Ring muscle ups __ 5 Banded Ring muscle ups

Every 2:30 x 6 (15min)
4 Front Squats + 6 Deadlifts
- Work on positions and speed out of the bottom.
Score: Total weight

For time

• 400-meter run
• 50 double-unders
• 15 burpees

Scaling Deconditioned athletes can reduce the overall volume of this workout. Reduce the distance and repetitions to complete a round in about 3-330 minutes.

Intermediate option

• 5 rounds for time of
• 400-meter run
• 40 double-unders
• 12 burpees

Beginner option

• 5 rounds for time of
• 200-meter run
• 50 singles-unders
• 7 burpees

Maastaveto 1,5 toistoa 7-5-3 V1-2
Säkkiladder 4 säkkiä nousevalla painolla X2

3 rounds:

6-8 Knees to elbows
20 abmat sit-up
30s handstand hold

1min rest in between rounds

EMOM30

1: 14 alt. db snatch 26/20kg
2: 12 burpee over db
3: 10 push press 2x26/20kg
4-5: 32 cal row
6: rest

TC 40 min

4 pull up
15 abmat sit up
10 push up
10 DU
10 box over burpee

Pidä taukoa aina sarjan välissä väh. 30 s

BENCH PRESS

4x3 @85+%

Every 3min