For Time
600m Run
150 Double Unders
600m Run
50 Burpee Box Jump Overs (24”/20”)
600m Run

AMRAP 5
30 Wallballs
10 Burpee pull-ups
5+5 One Arm KB Hang Clean and Jerks

Row for calories in the remaining time

AMRAP 5
30 Box jump overs
15 pull-ups
5+5 One Arm KB Hang Clean and Jerks

Bike for calories in the remaining time

AMRAP 5
30 Wallballs
20 Burpees
5+5 One Arm KB Hang Clean and Jerks

Row for calories in the remaining time

AMRAP 5
30 Box jump overs
20 Wallballs
5+5 One Arm KB Hang Clean and Jerks

Bike for calories in the remaining time

Rest 3:00 between intervals

Tempaus maasta, 3 x 3

5 x 3 lisäpainoleuka renkailla

TAI 3 x 10 sek pito renkailla + 3 x 3 negatiivinen leuanveto renkailla

Löydä seuraaviin liikkeisiin mahdollisimman suuri kuorma:
1. Takakyykky
2. Pystypunnerrus
3. Maastaveto

Yhteistulos on tulos kiloina

Hang Power Clean
Find 2 RM /Practise Technique

Military Bench Press / sotilaspenkki / voimapunnerrus 5 x 5

DEADIFT
3-3-2-2-1-1-1-1

1A: 5x5 strict ring pull ups using false grip if possible

1B: 30 min Amrap
50 pull ups
50 Deadlift@60/40
40 HSPU
40 STOH
30 Pistols
30 cal row / bike / ski
*first there gets first choice.

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