Front squat
5-3-3-1-1
Starting @ 70%

Find your overhead squat 1 RM of the day

1) Mountain Climber
2) Burpee/Devils Press
3) DU
4) Airbike

In teams of 3,

8 min AMRAP of prowler push (10-20kg)

The result is meters pushed.

5 x unbroken tng comlex, every 90 sec
Power clean + Squat clean + split jerk (3 sec pause in catch) 80-85% of 1RM C&J

AMRAP 5
Single arm DB/KB push press 10+10@moderate weight
45 sit ups
remaining time burpees

Rest 2 min

AMRAP 4
Single arm DB/KB push press 15+15@moderate weight
35 sit ups
remaining time burpees

Result total burpees

Eg.

-False grip hang
-Kip at false grip or the grip without false.
-Hollow to turn over
-Turn over with 1 or 2 feet on the box
-3 x max reps of ring MU

Jerk Grip OHS

5x5@Light Weight

Every 3 minutes x 5
Row 12/10 cal (max 40 sec)
40 DU (max 40 sec)
1 rope climb

L2: legless climb

-nämä intervallit halutaan vetää kovaa ja kokonaisuudessaan aikaa saisi mennä 1:40-1:45/intervalli.

1) 8 Back Squat
2) 10-20 GHD Sit-ups
3) Lunge Arnold Press press 6+6
4) 10 Supine Ring Row
1-2min Rest Between movements