15 min AMRAP:

• 10 x hang power clean
• 5 x front squat
• 5 x shoulder to overhead
• 30 s plank on elbows

2 rounds:

• 500 m row
• 15 HSPUs

Then 2 rounds:

• 15 L-pull-ups
• 15 shoulder to overhead (60% 1RM push jerk)

Aikaa vastaan:

• 21 maastaveto (N 75kg / M 100kg)
• 400m juoksu
• 21 etunojapunnerrus
• 15 maastaveto (N 75kg / M 100kg)
• 400m juoksu
• 15 etunojapunnerrus
• 9 maastaveto (N 75kg / M 100kg)
• 400m juoksu
• 9 etunojapunnerrus

35 minutes for FUN

400 m run
20 thrusters 42,5/30kg
40 step over box
500 m row
20 hang clean 42,5/30kg
40 step over box

EMOM 10
Push press + Push jerk + Split jerk (from the rack)
@50-60% of 1 RM C&J / Jerk

Working for 30 Mins EMOM
1. 10 Bench press 70/50kg (floor press if needed)
2. 15 reverse flys 2x5/2.5kg
3. Front rack hold 45 secs 100/70kg
4.10 Sandbag front Squat
5. Rest

Toinen tekee 2x shuttle run portille ja takaisin, samaan aikaan toinen tekee 15 American KB swings @28/20kg. Tämä on yksi kierros.

10+10 Lunge Ball throw,
10-20 Hollow Rocks.
Rest as needed.

Deadlift until failure !!!

EMOM 3 x Deadlift until failure!

Men start from 60 kg, Every min add 10 kg to the bar. Go until failure.

Women start from 50 kg and add 5 kg every min to the bar. Go until failure!

The result is the total of kgs lifted

work:rest 1:1