Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

30min EMOM:

• 1st: Row (moderate)
• 2nd: 6-10 Handstand Push Ups (Scale to Dips/ Push-ups etc)
• 3rd: rest

E2:30 x5: (tot. 12,5min)
7 deadlift
- RIR 3-4 viimeisellä sarjalla

Try to add a bit more weight than last week with the 6s.

Back Squat 4x10
Bench Press 3x10
Pull ups wide grip 3x Max reps
Shoulder press 4x10
Bicep curl 3x10
Abs 3x max reps (any kind)
Load 60-80% 1RM max. Emphasize quality

12x
1 Clean & Jerk @65%+
(All within 15min)

Just work on the Assault Bike for 30 minutes.

Score is the amount of calories acumulated

Shoulder Press 3x4x80%
Rest 2min

rest 1,5-2 min bwn sets.

Accessory Workout

5 Sets x Every 3:00

10 Dual DB Shoulder Press
15-20 Ring Rows