Finaali
FOR TIME - 8 MIN TC
Buy in 30 box step over with one db (15 / 22,5)

Complete
16-12-8
Handstand push up (dual db push press 30-20-10 15/22,5kg)
Deadlift (80/110)

AMRAP 20:
10 Double Dumbbell Push Press (50/35#)’s
30 Double Unders
50-ft. Double Dumbbell Front Rack Lunge (50/35#)’s

Kilos: (22.5/15kg)

Laji 2
45 s ON / 15 s OFF
1 Clean anyhow
1 Hang clean anyhow
2 Jerk anyhow

• tiebreak AMRAP bar facing burpee

W (40-50-60-65-70)
W 40+ (40-50-60-65-70)
M (65-75-85-95-100)
M 40+ (65-75-85-95-100)

Every 3 mins for 30 mins, alt. btw:
500/400m Row
30/24cal AB
- You should be able to complete both stations in less than 2 mins each

For Time :

21-15-9 Power Cleans 42,5/30kg
15-12-9 Bar Over Burpees

TC 7

3 rounds for time:
300m Skillmill Run
Monkey Bar
10 Ring Dips
30 DU

A) Front Box Squat
8RM in 4 sets. Rest 2:00
- Parallel Box
- Aim for same or small progress from last week.

B) RDL
4 x 10-12. Rest 90s.

10 mins:
2-4-6-8-10…
strict pull up
push up
seated DB/KB press

Syklin toinen viikko
Aloitetaan hommat lyhyillä terävillä intervalleilla, liike teho pitää säilyä. Keskivikkkona vedetään air bike vika proge, Loppuviikosta napataan raakanostoja, valakyykkyä ja maastavetoa sekä pidempää metconia.

Before workout:
Find a heavy 5 rep Bench Press

Workout:
15 min AMRAP:
5 Chest to Bar Pull Ups
30 Double Unders
10 Push Ups