10 kierrosta aikaa vastaan:

• 10 penkkipunnerrus @50% - kehonpaino
• 10 rengassoutu
• 1 köysikiipeily

Weighted Chin-Ups

2-2-2-1-1-1-1

Go Every 2:30

As many reps as possible in 10 minutes of :

10 Box Jumps 24"/20"
5 Power Snatch 50/35kg
1 Rope Climb

Deadlift ( TnG )

6-6-6-4-4-4

Go Every 3:00

EMOM x 10

1) 10m walking lunge
2) 5-15 ttb

A) 3 rounds
8 sumo deadlift (3 RIR)
8-10 bench press (3 RIR)
Rest 1,5min

B) 3 rounds (you go / I go, full rounds)
5 pause chin-up (2s)
max reps push-up (target 10-15 reps)

*Use a proper scaling in push-ups to get target reps on the first round.

4 rounds
12 Power Snatches @30/42,5kg (in 1-2 sets)
12 Box Jump Overs to 50/60cm
-Rest 2:00 between rounds-
Scoring: Time
Snatch Weight should be light about 40-50% of 1 rep max

after intervals start Hang Power Snatches in 5 minutes

5-4-3-2-1 reps of push press , use 55-85% of 1 rm.
time limit 12 minutes.

PARTNER AMRAP 8

8 wallball
8 up&down

Deadlift

4-4-3-3

2-3reps in tank, not too heavy