5 x 3 tempotakakyykky
5 x 5 deadlift

For Time

1k Row
40m HS Walk
60 DB squat Snatch
40 Box Jumps
60 Wall Balls
@22.5/15
@30/24

Voimannostotunti

Voimannostotunti

For time (cap time: 15 min):
- 5 Wall climb.
- 21 Kb Swing 32/24 kgs.
- 21 Gob Squats.
- 21 Toes to bar.
- 5 Wall climb.
- 15 Hand to hand (each hand).
- 15 Gob Lunges (each leg).
- 15 Chest to bar pull-up.
- 5 Wall climb.
- 9 Clean & Press.
- 9 Gob lateral lunges (each side).
- 9 Bar MU.

5 RFT:
Rx --- Max reps Squat (100/60 kgs).
--- 7 burpees over the box.
Scaled --- 20 Back Squat (50/30 kgs).
--- 7 burpees over the box.

5 x 2 x rinnalleveto + 2 x ylöstyöntö

For quality:
20 Strict Chest to bar pull-ups (pronated grip)
20 Strict Wide grip pull-ups (chin over) (Pronated grip)
20 Chin-ups (supinated grip)
*Each time you break 5 push-ups + 10 air squats
Sx: If you will be breaking more than 3 times per pull-up variation do 2-3 push-ups + 4-6 squats
*Use a band or put your foot on a box to assist so that you can do each pull-up variation in 3-4 sets max.

3 rounds for time
400m run
21 swing @24/16
12 pull ups

1. Conditioning

AMRAP 3:00

(50kg)

• 50 DU
• 15 Power Cleans

Rest 3:00

AMRAP 3:00

(60kg)

• 40 DU
• 12 Power Cleans

Rest 3:00

AMRAP 3:00

(70kg)

• 30 DU
• 9 Power Cleans

2. Gymnastics Conditioning

EMOMx20

• Odd: 30 DU
• Even: 6 Kipping Deficit HSPU

(you choose the deficit)