5-4-3-2-1:
Clean & Jerk

*Touch & Go Reps
*Rest As Needed Between Sets

AMRAP 15
40 DU
10 DB snatch 22,5/15kg
1 rope climb

@78/81/84/87/90/93%

3×1@max + kirjaa ka

AMRAP’15

3 wall walk
12 DB snatches 22,5kg/15kg
15 box jump-overs 60/40cm

Bench press
- 57.5 - 5, 5, 6
- Max @ 50 - 11

6 Rounds
8 benchpress 60%
8 strict pullup vest 9/6
8 hi boxjump vest 9/6
TC 30 min

30 box jumps
20 push press
30 pull ups

for time

5 RFT :

3 Rope Climbs
20/15 Calorie Bike Erg
10 Thusters 52,5/37,5kg

TC 20

• Lets see if we can complete rope climbs in 1:30 or less each round. There is no need to rush these if they tend to tire you out quickly. Be intentional and only start each rope when you feel ready to make rep.

• Use the bike as a place to recover in this workout.

• Lets aim 1-2 sets in thrusters. If we need to take a break, try to keep your rest 10s or less.

20min emom
1. 10-20 cyclist squat
2. 20-40m single arm carry (oh, farmer, fr...)
3. 10-20 snow angels istuen
4. 20-40s lankkuvariaatio (sivu-, reverse tms)