3 reps “bear complex” on the minute for 20 minutes
Bear Complex: power-clean, front-squat, push-press,
back-squat, push-press

No weight dropping!

5 round
50-40-30-20-10 Reps
Double unders
Sit-ups

A) Free handstand holds

B) double KB thruster+jerk
3x3 @2x12, 2x16, 2x20, 2x24 ja 2x28kg KB's

C) GHD sit ups 4x7 w/14lbs wb

D) lunge walk
4x18 steps @2x16kg KB's on rack

For reps, 8 rounds of 20sec work / 10sec rest:
* squats
* push-ups

Bar muscle uppeja 4x4

HS walking

9 rounds:
5 push press
6 pull ups

-erät 1-3 60kg & side to side pull ups
-erät 4-6 65kg & strict pull ups
-erät 7-9 70kg & kipping pull ups

75pouds 75reps for time

Lämpöpyörinnät n. 5x5min. tuntu jo tässä että paukut loppuu. Sitten 3x6min sparrit päälle. Simppelit jutut alkaa jo löytyä.

For time:
100 DB snatches

Add used weight to comments.

4 Rounds for quality:
8 Deadlift 70 kg
Climb rope
10 hang squat clean 30 Kg
50 sit ups
15 5kg medicine ball fast get up

rest 90/120"

warm up 15' skip rope

Chelsea - RX
emom 30 '
5 Pull-ups
10 Push-ups
15 Squats