8 strict pull up
8 push up
8 ring row
8 push press
10 abmat

20kg käsipainot 30s / 30s tapata (kierrosta) 30min
1. DB deadlift
2. Hang clean and push
3. Full snatch
4. Paino puolelta toiselle punnerrus asennossa
5. =1
6. =2
7. =3
8. =4 Tämän jälkeen 2min huili

12min Maxout
1st min max reps on front squats 2x 20kg
2nd min max reps on 1x 20kg alternative power clean and push
3rd min max reps on burpees over DB
4th min max reps on sit ups ( 3 rounds max reps )

3 Rounds @ 2/1/0 RIR

8-12/side GHD biceps curls
8-12 Barbell skull crushers*
10-15 Seated DB lateral raises

• Use an EZ curl bar if available

Back squat 5-5-5-5-5
+
Clean pull 2-2-2-2

90s on - 120s off x5:
6 hang power clean
6 sit up
6 no jump burpee / up & down

Start all intervals from the top. Focus on good technique in cleans over speed.

Result: total reps completed

In teams of 2 (You Go, I Go)

Buy in: 1000m row

AMRAP 20 min. of
60 double unders
30 toes to bar
15 dumbbell thruster@2x22,5/15
(Goal: 5+ rounds)

Cash out: 1000m row

Time cap: 30 min.

5x4min

2 kierrosta:
10 LP GTOH
8 OH-Askelkyykkyä (LP) (4+4)
6 Hyppyä levypainon yli

6 min on, 1 min off for 6 rounds:

A. 800 m run or ski for calories
B. 10 wall balls 9/6 kg
5 pull ups
20 double unders
C. 15/12 cal bike
10 SDLHP 30/20 kg
8 box jump overs (24”/20”)

Rotate stations for total 2 rounds per each.

Shoulder press 5 RM

3 rounds
30 ghd
30 pistol
10 rmu