Push Press
4x8 @ 75%

3 Rounds

6 - 5 - 4

30s rest between sets, new round every 05:00

@ 50% of max BS

EMOM10
0-5min: 2 Power Clean & Push Jerk
5-10min 1 Power Clean & Push Jerk
* Start around 50% C&J 1RM & Build Up to heavy

"Grettel"
10 rounds for time of:
3 Clean & Jerk 60/45kg
3 bar over burpee

(Time cap 8min)

Maastaveto 10,10,10

nousevat painot, tauot 2 min.

For time:
500 ski
500m row
1000m C2 bike

GO FAST !

Front squat - 8x3 @ 88% (up wt on last set if you feel good)

Warm up:

3 Rounds:
20 Pass through
6 - 10 Scapula pull
10m Walking lunges
10 Turkish sit up with plate

"Filthy Fifty"

FOR TIME;
50 Box Jumps (60/50cm)
50 Jumping Pull-ups
50 KB swings (16/12kg)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (20/15kg)
50 GHD Back Extensions
50 Wallball (20 lbs/14 lbs)
50 Burpees
50 Double unders

Tc 40min

In 20 minutes:

Push press 5 x 3

• rest 150sec between sets

3 x 3min AMRAP

Ring Dip
HSPU
Push-Up

Rest 3min between sets

Score total amount of reps!

Find your 3 RTM Back Squat in 15 min!

Technical max means the following standards have to be met in every rep before adding weight: