Deadlift
5 reps @75-77,5%
4 reps @77,5-82,5%
3 reps @82,5-85%
3 reps @85%+

2 x AMRAP 4

12 Db snatch@22,5/15kg
8 pull up
4 burpee box over

rest 1min

3000m row
300 DU
3 mile run

Incline Bench Press w/ DB´S

7-7-7-7-7-7, moderate weight ( Don't push max today )

After each set 3 reps Strict Chin-Ups ( weighted )

Go Every 3:30

4x3
Squat snatch 82-85%
No fails

Same weight as last week but one more rep.

10min amrap:

• 10 leuanveto
• 15 raaka rinnalleveto riipusta (N 30kg / M 42,5kg)
• 20cal soutu

Kaikkien toistojen ja kalorien yhteismäärä on tuloksesi.

Press behind neck, Snatch Grip

5 x 2 @ moderate

Send off 2:00

AMRAP 10

3 Wall Walks
10/7 Calories Bike

I GO YOU GO

2 Rounds

AMRAP 4
Run 400m
...remaining time
20 American Swing 24/16kg
5 + 5 KB Thruster 24/16kg

AMRAP 4
Row 500/450m
...remaining time
20 Deadlift 65/50kg
20 Jumps Over Barbell

AMRAP 4
Bike 1000/900m
...remaing time
5 Toes To Bar
8 Burpees to Target

- rest 2 minutes between amrap -

Five rounds for time.
20 Pull ups
40 Push ups
60 Squats