Upper body push & Pull
3 rds
Strict pull-up 7-12 reps
rest 60 sec
Strict press 5 reps V*
rest 60 sec

L2: weighted pull-up 5 reps

Bulgarian Split Squat
3x8+8, Tempo 3010, Rest 90s

Deload C&J waves

Wave 1
3 reps @50-55%
2 reps @55-60%
1 rep @60-65%

Wave 2
3 reps @55-60%
2 reps @60-65%
1 rep @65-70%

"Taxi Driver"
120 KBS 24/16
Every break: 10 burpees

9 min AMRAP

30 DU
max reps ring dips
max reps strict pull ups

Every 90 sec x 8
Pause Snatch (2 sec below the knee) + low hang snatch

-all squat snatches, use 80-85% max

Every 2 min x 6
30 DU
Squat snatch 5 reps @60-65%

Aikaa vastaan, vapaasti pilkkoen:

• 40 muscle-up
• 80cal soutu
• 120 wall-ball

Time cap 20min

(Skaalaukset alla olevassa kuvassa)

15 Min AMRAP;
Row (distance)
Kb hold 2x32

One rowing and other holding

Alternate through for 30 mins

1. 10 power Cleans 50/35Kg
2. 15 Pull ups
3. 15-20 Wall balls
4. 15/12 Cal Row
5. 15-20 KBS 24/16
6. Rest