3 x 6

A)
3 rounds for quality
5x ( front rack reverse lunge left+ thruster + front rack reverse lunge right + thruster )
12 gorilla row (not alternating )

B)
AMRAP 13’
3-6-9-12….
double KB swing
double KB dead clean
double KB front squat
burpee over the KBs

C)
EMOM 6’
1: 12 crush grip biceps curl
2: 5/5 KB push / pull in plank

5-4-4-3

A:
Clean & jerk - find your 1RM

B:
Snatch pull + muscle snatch 5x1+2 @easy weight

For time :

21-15-9
Thrusters 42,5/30kg
7-5-3 BMU

TC 8

Wide grip bench press 6RM

Supersets

10-9-8-7-6-5-4-3-2-1
Push Ups
Pull ups

Rest 1min between sets

Power clean and jerk

8 – 10 Sets Of 5 x ( 1+ 1 ) (TnG) @ 45+%1RM PC+J

– Rest as needed between rounds –

KUVAUKSET MYÖHEMMIN LAJEISTA

For time

• 10 rounds for time of
  • 200-m run
  • 3 ring muscle-ups