2,5,8,11min AMRAP
(2min rest between)
10 Pushups
20 Box Jumps
30 KB Swings 24/16kg
40 Situps
50 Burpees
60 Double Unders
70 Split Jumps

(Jämför med Functional 15/2015)

• 5 Min AMRAP of:
BB Snatch (any style) (60/40Kg)

25 pull up

For time:
100 DU
21 Power clean@60/40kg
100 DU
15 STOH@60/40kg
100 DU
9 Snatch@60/40kg
Time cap: 14 mins

For time:
40 WB@9/6kg
30 t2b
20 BBJO@60/50cm
10 Devil press@22.5/15kg
Time cap: 12 mins

3x3 bench press

4 rounds
1min ground to overhead @15/10
1min row
1min double unders
1min rest

3 rounds for time of:

• 7 bar muscle-ups
• 205-lb. squat clean and jerks, 7 reps

5-5-5-5-5

WL
Clean & Jerk 1-1-1-1-1-1-1

Conditioning
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

145kg max. 3 toiston 125kg ja 2 140kg