Eilinen/Lepo

• 4-4-4-4 of:
BB Deadlifts
70-75% of 8 @ 9 RPE 4-4-4-4 reps

15 chest to bar
12 hang clean 30/35kg
9 jerk 30/35kg
1min rest
12 chest to bar
9 hang clean 35/40kg
7 jerk 35/40kg
1min rest
9 chest to bar
7 hang clean 40/45kg
5 jerk 40/45kg

in pairs
3 rounds
500m row
12 deadlifts @60
21 box jumps
-2min rest-
40 partner wall balls
40 synchro kbs
-1min rest-
30 push ups
40 sit ups
50 burpees

WOD
3min. amrap
400m run
max push up

rest 1min.

3min. amrap
400m run
max lunge

rest 1min.

3min. amrap
400m run
max burpee

rest 1min.

3min. amrap
400m run
max air squat

B) Amrap 3’ min x 3 sets

*(7+5+3) Gymnastics Complex
9 Burpee Box Jumps @ 20”
*(6+4+2) Gymnastics Complex
7 Burpees Box Jump @24”
*(5+3+1) Gymnastics Complex
5 Burpees Box Jump @30”

Max Reps Kettlebell Swings in remaining time 24/16 kg

-rest/walk 1:30 b/t sets

• First number: Pull-Ups
• Second Number: C2B
• Third number: Bar Muscle-Ups

The gymnastics complex must be unbroken

3rounds for strenght and speed.
6 back squat 80kg
6 bw jump squat
12m heavy tire carry
2min rest

Time every rounds.

For time:
21 Bar-Facing Burpees
21 Power Snatches
15 Bar-Facing Burpees
15 Overhead Squat
9 Bar-Facing Burpees
9 Squat Snatches

Pounds - 115/85
Kilos - 52/38

Shoulder to Over head
*can use Oly.bar ,Db,Kb
4*8

Perform as many reps as possible in 12min:

Burpees- 10reps
Hand Release Push Ups- 10reps
Pull-ups- 5reps