E90S for 15min(10set)
3x push jerk @light to moderate weight, focus speed + lockout
+
21-15-9
Push press 50/35kg
Pull ups

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

For 40 minutes ascend the ladder as far as possible:

3-6-9-12-15… wall balls
3-6-9-12-15… KB swings
1-2-3-4-5… min run/row/ski

1 min rest between rounds

• 30 Min of:
Assault Bike @ 60-70% MHR

1.min Ergo cal
2.min Push Press 30/20kg
3.min Devils Press alt. Hands w/1DBs 22.5/15
4.min Plank Hold
5.min rest

amrap x 15

20 Wallballs
5 HSPU
10 clean and jerk @ 55/35kg
20 Wallballs
5 HSPU
8 clean and jerk @ 65/45kg
20 Wallballs
5 HSPU
6 clean and jerk @ 75/55kg
20 Wallballs
5 HSPU
4 clean and jerk @ 85/65kg
20 Wallballs
5 HSPU
amrap clean and jerk @ 95/75kg

• “Isabel” 30 reps for time of:
BB Snatch (any style) (60/40Kg)

10 min ski/10 min row/10 min Bike

Back Squat

5x3x65%. 1 sec pause on bottom. Full speed up.

20min Emom

3 Raakariveä
3 Etukyykkyä
3 Työntöä

-Edelliseen viikkon 1,25 tai 2,5kgn korotus