For time 10min TC
12 DB Deadlift
9 DB Hang power Clean
6 DB STOH

2x 22.5

3x1@100+% pal 3-4min

3 rounds for time:
15 push ups
10 strict pull ups
5 deficit hspu (korotettu, levypainot käsien alle)

• pikku pumppi viel loppuun!

Warm up

A) 4-6min easy erg

B) Front squat warm-up:
8-6-4-2 up to 70% 1RM

C) Chin-up warm-up:
3 rounds: 10 face pull + 6 ring row

Workout

A) Front squat
7x2 @75-85% 1RM

B) Chin-up
3x8-10
Rest 2-3min

Avustettuna voit tehdä kuminauhalla tai käyttää aputankoa.

C) 3-4 rounds
8+8 bulgarian split squat (DB's / KB's)
8-10 bench press
Rest 2min

Snatch
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 96% of 1RM

20' AMRAP of:

• 5m HSW
• 15 supine ring row
• 20 cal ski

4x12min ( A+B+A+B)

A.)Upper body
• 10 OHS-position shoulder rotation
• 10 Bird dog
• 10 Lying prone press
• 10+10 Hinge wall ( 1 hand at a time)
• 10 truck drivers

B.) Lower body
• 10 Curtsy lunge
• 8+8 Box step down
• 10 Kangaroo squat
• 10+ 10 banded deadlift + good morning
• 3+3 Full perfect sretch combo

On the 5:00 x 5 Rounds:
500/400 Meter Row
21 Burpees Over Rower
12 Toes to Bar

*Score: Enter time it takes to complete each round. Overall score will be the slowest round. 

Odd: 5 hspu
Even: 5 strict pull up

5x 4 mins , 1 min REST
AMRAP
8 DB snatch (4/4) @22,5/15kg
8 Box jump over
8 DB Cl & Jerk (4/4)
8 Push up
Goal: 3+ rounds each intervall