• 5-…-5 of:
BB Back Squats
5RM

• 5 Min AMRAP of:
Strict Handstand Push Ups

12 min amrap

2/4/6/8/10/12/14.....

• One handed Thrusters w. kettlebell
• Burpees

(split Thrusters 50/50 between Hands each round)

Hae päivän maksimi

Row Conditioning
On the Minute x 12:
Minutes 1-2-3: 20/14 Calories
Minute 4: Rest
Minute 5-6-7: 15/11 Calories
Minute 8: Rest
Minutes 9-10-11-12: 10/8 Calories

3 rounds

max reps push ups
max reps ring rows
max reps assisted pull ups

clean & jerk 4x 1+2; 2+1 @ moderate

5' AMRAP 1-2-3-4... reps of
power clean
front rack hold lunges (/side)
push press

10 rounds each:

8 KBS w/ two KB 16kg
8 thrusters
8/8 OH walking lunge steps

YGIG

Biking outside for 1 h 42 mins

Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups
1 Legless rope climbs

Minutes 5-10:
1 Wall Walk
1 Gymnastic Complex:
* 1 Strict Chest to Bar Pull-up
* 1 Strict Pull-up
* 1 Kipping Pull-up
* 1 Chest to Bar Pull-up

Minutes 10-15:
5 Strict Ring Dips
5 Strict Toes to Bar