4-5 sets for quality
5 strict pull ups
15 push ups

Scale up with weighted pull ups & deficit push ups on DB’s

Scale down: incline push up & banded pull ups or eccentric

As many reps as possible in 15 minutes of :

6 Shuttle runs ( 10m )
6 Burpee Pull-Ups
20m Weighted Lunge 22,5/15kg

IGYG

E2M x 6

1 power clean + 2 squat clean Up to heavy but technical.

Start at 60-65% of 1RM clean.

PARTNER AMRAP 30

40/30cal row
2 rounds of Double Db/Kb DT

row split as you want, DT full round for each

4 sets of
4/side Back Rack Reverse Lunges
5-8 Strict Handstand Pushups

For time:
30 DB Snatches 22,5/15kg
25 Pullups
20 Pistols
15 Handstand Pushups
10 Power Cleans @80% of 2RM (BBF: sa heavy db/kb c&j)
15 Handstand Pushups
20 Pistols
25 Pullups
30 DB Snatches

3 sets of
-8 Deadlifts @67,5%+
-Big set of Ring Dips
-5-8 Strict Pullups (weighted if possible)

4 rounds

In 3min
20/15 cal row
15 box jump 60/50
AMRAP clean & jerk 80/55
3min rest

*Result is the total number of C&J reps

EMOM x 10

1 power clean + 2 hang power clean

12 kierrosta aikaa vastaan:

• 5 rinnalleveto & työntö (N 42,5kg / M 60kg)
• 5m askelkyykkykävely lisäpainolla (N 42,5kg / M 60kg)

Aikaraja 18min