do this chipper in 3 decending rep sets. First set do 42 of each, then 30 each and finally 18 each.
20 lb wallball - to a target 10'
75 lb SDHP
20" box jumps
75 lb push press
Row (cals)

75 min

A. 60 min cycling
Avg.HR 129

B. 15 min mobility work

"Tabata More Task"

60 Press 45 lbs / 30 lbs
50 Sumo deadlift high pull 45 lbs / 30 lbs
40 Burpees
30 Knees to elbows
20 Medball clean 20 lbs / 14 lbs

5-4-3-2-1 reps:
• Hang Power Snatches
Rest 1-2 min between sets. Recommended weights: 60%-65%-70%-75%-80% of 1RM.

4 x 10

Olkapään ja selän mobbailua klo 18.

Chipper:
80 Squats
70 Pushups
60 Pitols (alternating)
50 (cal) Row (I sub SDHP with 75 or 95 lbs for each cal.)
40 Single Arm OHS (35 lb dumbell)
30 HSPU
20 Thrusters using 35 lb DB
10 MU (I used Bar MU if no rings are possible)

Run 200m

12mins:
- 1st min = 1 Burpee 3" Box Jump + 1 SDHP @ 40kg
- 2nd min = 2 + 2
- 3rd min = 3 + 3
- 4th min = 4 + 4
- 5th min = 5+ 5
- 6th min = 6 + 6
- 7th min = 5+ 5
- 8th min = 5+ 5
- 9th min = 5+ 5
- 10th min = 5+ 5
- 11th min = 5+ 5
- 12th min = 6 + 6

6min AMRAP:
- 6 Push Ups (feet on 3" box)
- 6 Single Leg Deadlifts (each leg)
- 12 Hollow Rocks
- 7 rounds + 4 Hollow Rocks

Run 400m

6min AMRAP:
- 5 low hang cleans @ 30kg (shin level)
- 5 mid hang cleans @ 30kg (knee level)
- 5 high hang cleans @ 30kg (waist level)
- 30 Air Squats
- 4 rounds + 10 Air Squats
then immediately sprint 200m

45 min walking
5.1 km
109/129

5 Sets: 1 Pausing Clean Deadlift + 1 Power Clean
Set #1 – 1 Complex @ 50% of 1RM Clean and Jerk
Set #2 – 1 Complex @ 55% of 1RM Clean and Jerk
Set #3 – 1 Complex @ 60% of 1RM Clean and Jerk
Set #4 – 1 Complex @ 65% of 1RM Clean and Jerk
Set #5 – 1 Complex @ 70% of 1RM Clean and Jerk