Pause push press

3 x 3 @ RPE 7, go every2:00

4 x 10
Penkil tai boksilla käsi, jalat maassa

-5 push jerk from split position
-10 kipping leg raise
-5+5 ”punched” pallof-press

10' AMRAP
5 KB snatch L @24/16kg
3 KB push press L
1 TGU L
5 KB snatch R
3 KB push press R
1 TGU R

A)
20min ajan:
3 kierrosta juoksua parkkiksen ympäri
8+8 Gorillarow
12m Burpee boardjump
RPE 7-8

B)
YGIG 25min
60 Cal
40 Askelkyykkyä
60 KK-heilautusta
40 Seinäpalloa
RPE 8-9

C)
Jähy
3min kevyt kone tai hölkkä
6-8 kepillä olkapäät
6-8 Pohjepumppaukset
20s/puoli pakaravenytykset
RPE 3-4

For time

• 8 wall-ball shots
•   4 shuttle runs
•   1 rope climb
• 16 wall-ball shots
•   8 shuttle runs
•   2 rope climbs
• 24 wall-ball shots
•   12 shuttle runs
•   3 rope climbs
• 32 wall-ball shots
•   16 shuttle runs
•   4 rope climbs
• 24 wall-ball shots
•   12 shuttle runs
•   3 rope climbs
• 16 wall-ball shots
•   8 shuttle runs
•   2 rope climbs
• 8 wall-ball shots
•   4 shuttle runs
•   1 rope climb

Time cap 25 minutes

♀ 14-lb medicine ball, 10-ft target, 50-ft shuttle (25 out, 25 back), 15-ft rope
♂ 20-lb medicine ball, 10-ft target, 50-ft shuttle (25 out, 25 back), 15-ft rope

Emom 12x2

1) 45s Kepillä tai kumpparilla olkapäät
2) Submax lankkupito
3) 45s Konetta
4) Lepo

1) 6-8 Valakyykky kepillä tai tangolla
2) 30-40s Boxin ylitys
3) 45s Konetta
4) Lepo

Every 3 mins x 10 sets

Alternate btw :

A)
6 burpee pull up
12 Alt. Dumbell snatch @22,5/15kg
24 abmat sit up
Remaining time is rest!

B)
6 Single arm cluster (3/3) @22,5/15kg
12 box jump @60/50cm
24 dumbell Pull through
Remaining time is rest!

Amrap 30

20 cal row/ski/echobike (switch each round)
2 strict pullups
4 powercleans
6 handstand pushups
8 t2b

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top