Five sets of ones. Aim for 90-95% of your 1RM with perfect technique :-)

Overhead Squat
4x10, Tempo 3010
Rest 90s

Wearing a 20/14 pound vest, three rounds of:

• 1K run
• 10 muscle-ups
• 100 squats

12min parin kanssa

Pari A: 60m 1-käden farmarikävely
Pari B: max cal Echo/Assault

Vaihto farmarikävelyn jälkeen, tulos calorit yhteensä

Pause Split jerk 5x4

AMRAP 8

8-9-10-11-12-13..etc
Shuttle Run
6 Push-Ups

A)
Power Clean + Front Squat
8 x 2 @60% of clean, every 60s.
- 1 rep is 1 Power Clean + 1 Front Squat
- These are not TNG, make sure to set your start position for the 2nd rep.

B)
KB Contrast Vertical Jump
4 x 3+1 every 90s.
- 3 KB Jumps + 1 Dynamic Vertical Jump.
- Drop the KB forward.

Floor Press in Bridge

9 x 3 @ 50-60%, every 60s.
- These are SPEED reps
- Change Grip every 3 sets ie. close, medium, and wide grip.

For time:

5 rounds:
10 pull up
20 kbs@24/16kg
20/15cal machine

5 x 1 raaka rinnalleveto + 1 rinnalleveto riipusta + 1 työntö, nouseva paino

Alkavalla 2 min