Clean x 2 @ ascending weight every 2 min

3 kierrosta

maksimiaika roikunta

maksimiaika PEP

Lopoa tarpeen mukaan

Kipping Handstand Push-ups
For Time:
75 Repetitions

Gymnastic Conditioning
10 Rounds For Time:
10/7 Calorie Assault Bike
30 Double Unders
1 Legless Rope Climb

Power Clean
For Time:
50 Repetitions (155/105)

“The Ghost”
6 Rounds For Reps:
1:00 Row
1:00 Burpees
1:00 Double Unders
1:00 Rest

21-15-9

power cleans 60/40kg
wall balls 9/6kg

start of every round 400m run

AMRAP 7 mins
7 DB Power Cleans@ 22,5/15kg
7 DB Thrusters

level 2 : 15/10kg
goal: 5+ rounds

2-3 min light cardio
1+1 min calf smash
1+1 min low back / side smash
1 min deep squat hold, move weight ankle to ankle every 10sec
1 min cobra to downdog

Joka alkava min 4 kierrosta

*1-2 x köysikiipeily tai kolme laskeutumista
*10 wall ball
*10-20 DU / SU

60 OH Lunge
30 Ab mates
60 DB snatch
30 burpees
60 DB deadlifts
30 knees to chest
Time: 17:04

Back Squat 6x4 @ 80%

(weighted) Ring dip 5 RM, then max reps without weight