Squat clean & jerk
5x3

Upper body band circuit
3 to 4 rounds of 12 to 20 reps e/side
Single-arm row
Single-arm chest press
Single-arm pulldown
Single-arm press

Lower body band circuit
3 to 4 rounds of 12 to 20 reps
Band good morning
Band lateral walks
Band glute bridges
Banded squats

-HS-walk around the box, both directions
*rest as needed

5 kierrosta aikaa vastaan

1 Peg board
2 Rope climb
3 Ring MU
10 Burpee over high box (125cm)
10 Wallball
10 m Handstand walk
10 T2B
10 C2B

10-8-6-4-2-1

A,
Weighted Pull-up 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy set of 3.
--then--
4x 3 within 15% of your best for the day

B,
Teams of 2 - 10 rounds, each round for time, of:
5 Thrusters, 52/34kg
10 Pull-ups
Sprint, 100 m

Rest 1 min between each round.

Complete in teams of 2. You go-I go fashion; 10 rounds each.

C,
Complete as many rounds as possible in 6 mins of:
20 Plank Shoulder Taps
Single Arm Kettlebell Overhead Carry, pick load, L 15m/R 15m
10 Scap Pull-ups

Welcome to the workout!

13:00 start.
Finished before 15:00.

Register in Pike.

Workout details announced in the gym!

5 box jump
5 hspu - box
10 squats kb
10 sit ups

5min 2 reps
5min 1 rep

50-40-30-20-10 reps for time of

Push-ups
Freestanding handstand (seconds)