21-15-9

Power clean 50/25
Push Press

rest 5'

15-12-9
Toes to Bar
Burpee box jump

Complete as many rounds as possible in 20 minutes of

• 5 pull-overs
• 20 GHD sit-ups
• 1-minute plank hold

Strenght

10 set for 5 reps of:
Strict Press, increase weight

10 set for 5 reps of:
Push Press, start from last set of Strict Press weight, increase

10 set for 5 reps of:
Push Jerks, start from last set of Push Press weight, increase

4x

5Min AMRAP

6 Ring dip

8 Box jumps 24”

10 KBS 24/16

12 Cal Row

Rest 2min

3 rounds for time: 20x GHD, 10x power snatch 135lb

4 rounds for quality
8 e/side Trap raises
8 Kang squats
8 Alternating tactical ankle rocks

4 Rounds @ steady pace
3-minute Echo Bike
20 Hand-to-hand Russian swings
10 Wall-facing handstand hip touches (slow and controlled)
5 High box jumps (challenging but safe height, step down, no jumping down)

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Calorie row
CTB pull-ups

• Opetellaan kyykky
• Opetellaan pystypunnerrus

• Opetellaan vauhtipunnerrus
  -Opetellaan thruster

• Vauhtipunnerrus 5 x 5

9 min AMRAP

6 raakarive, 2 sek pidot vastaanotossa ja seisten
4-8 L-sit pull up
8-12 pistoolikyykkyä

10 Rounds
50m Sprint – Rolling start
Rest 1-2 minutes