4 rounds, each for time

5 Front Squat 100/70kg
10 TTB
15 DL 100/70kg

rest 1min

5 Rounds:

50 Double Unders
10 Overhead Squat 42,5/30kg

Directly Into

10 Overhead Squat
100 Double Unders

( 8 - 12 )

Deadlifts and Pull Ups!

Back Squat 10,8,6,4

For time:
1 round of:
115-lb. hang power cleans, 30 reps
15 ring dips
5 pull ups
Then, 2 rounds of:
115-lb. hang power cleans, 20 reps
10 ring dips
5 pull ups
Then, 3 rounds of:
115-lb. hang power cleans, 10 reps
5 ring dips
5 pull ups

1x rive + 2x työntö

90 min
Kerta 7.
Permantoakrobatia
Liikkuvuus
Käsilläseisonta 3x30 sek.
Suosikkiteline: bar MU harjoittelua korokkeelta ja kumpparilla
Tiukka muscle up renkailla valjaissa 3x3

90 min

Warm up for 10 min

A. MU practice for 40 min (own MU program)

B. 2 sets for time & quality:
4 jump MU
8 HSPU > 5 kg plates
12 C2B
40 DU
Results: 5.02, 4.58

C. Weighted dip

D. Push ups
12 10 10

Dead Lift 5x5: (use 365 1 RM)
40% 1RM, 55%, 65%, 75%, 85%

L1 - AMAP (115lbs)
800M run, 40 Dead Lifts, 30 Power/Hang Cleans, 20 Bar Over Burpees
12 minute cap
Completed 71 reps finished Burpees in 4 minutes after

AMRAP 3:00 x 5
30 air squats
20 push ups
10 pull-ups

Max power snatch in remaining time 95/65

2:00 rest between rounds

Cool down
800m run or 1000m row