5 kierrosta
3 PEP
6 käsilläseisontapunnerrusta
8 varpaat tankoon

For time with 25min time cap:

45 hang squat clean 60/40
5 bob every time barbell touches floor

45 HSPU
5 v-sit up every time coming off the wall

45 C2B
5 push up every time letting go of bar

45 WB
5 jumping lunges every time ball hits floor

5 sets of
2 x Hang Snatch Pull + 1 x Hang Muscle Snatch
Rest as needed.

For time:
1 KB Swing / 20 Burpees
2 KB Swing / 19 Burpees
3 KB Swing / 18 Burpees
4 KB Swing / 17 Burpees
5 KB Swing / 16 Burpees
6 KB Swing / 15 Burpees
7 KB Swing / 14 Burpees
8 KB Swing / 13 Burpees
9 KB Swing / 12 Burpees
10 KB Swing / 11 Burpees
11 KB Swing / 10 Burpees
12 KB Swing / 9 Burpees
13 KB Swing / 8 Burpees
14 KB Swing / 7 Burpees
15 KB Swing / 6 Burpees
16 KB Swing / 5 Burpees
17 KB Swing / 4 Burpees
18 KB Swing / 3 Burpees
19 KB Swing / 2 Burpees
20 KB Swing / 1 Burpees

Rx Ketllebell 24/16kg

A.M.R.A.P. 15'
► 05 Chest to Bar
► 10 WallBall Shot
► 30 Double Under
Relais

10...1 squat clean @50/35
20...2 lunges in rack position @50/35
every minute 3 burpees pull up

Snatch Push Press
5r2s
5r2s

14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

Scaled:
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Alkulämmittely ja mobility

Harjoitellaan painonnostoa kepillä tai tangolla

30 20 10
Hyppis
Askelkyykky
Rengassoutu

Loppuvenyttelyt

Treadmill runnin 10min 13km/h

6 rounds:
Hang Power Clean 80kgx3
High Boxjump x3
Pullups x6
Single Unders x40