100 Floor Press for time: 2x22.5/15kg
Everytime you break;
8 Strict pull ups
Into;
100 db rows 2x22.5kg /15kg
10 push ups each time you break the reps.

Time cap 18 Mins

7rounds, 30sec ON, 30sec OFF:
1) Air Squat
2) L-Hang
3) Shuttle Run

8min alkavalla minuutilla yksi katkeamaton sarja

1. max toistot käsilläseisontapunnerrus
2. max toistot varpaat tankoon

6 rounds, E3MOM: Squat Clean + Hang Squat Clean (above the knee) + Push Jerk + Split Jerk + 10-20 C2B.

Go AHAFA (as heavy as form allows). Start new round every 3rd minute. Try to do unbroken sets of C2B pull-ups.

Scale if needed.

Strength (load)

Back squat, 5 sets of 6
Lift every 3:00 min
RPE 8,5-9.

For time:
15-12-9
squat clean 60/40kg
burbee over bar

(Target under 8min)

3 rounds, 3min ON, 1min OFF

1) c2 bike
2) row
3) ski
4) echo

1round easy pace
2round moderate
3round fast

Päivän maksimi rinnalleveto. Kyykkyyn tai raakana. Kerro miten meni.

12min alkavalla minuutilla
1. 5-10 leuanveto/rinta tankoon tiukkana
2. 20-30s kupera kivi
3. 10-20 etunojapunnerrus
4. 20-30s sammakkopumppaus lisäpainon kanssa

Build to heavy single in 15 minutes
You should prepare for snatch and cleans by counting reps down from 3-3-2-2
and then start to do singles.
Good starting weight is about 40% of 1rm