2x5min AMRAP (3min rest)

a) 5 Thrusters 50/35kg
7 Bar over Burpees
9 Toes-to-bar

b) 5 Hang Clean & Jerk 50/35kg
7 High Box Jumps
30 Double Unders

For Time @ 75% Effort
Run 1200m
40 KBS 53/35lbs
2min Ring Plank Hold

16' E4MOM:
200m Run
20 DB Snatch (22,5\15kg)
20 DB Overhead Lunges (22,5\15kg)

Alkulämmittely ja mobility

Otm 20min

1) 4 leukaa tai rengassoutua
2) 4 valakyykkyä
3) 20-30s lankku
4) 2 seinäkävelyä

Loppuvenyttelyt

30 cal row
30 box jump
20 cal row
20 box overs
15 cal row
15 box over burpees

Monday

HSPU progressio

4 rounds for quality
HSPU x 3
Power clean x 6 (75 % 1 RM)
K2E x 9

10 min AMRAP
1 rope climb
10 DU

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