14 Min AMRAP of:
MB Wall Ball (9/6Kg) 20 reps
One-Arm KB Overhead Walking Lunges (24/16Kg) 15 reps
GHD Sit Ups 10 reps
Switch arms every round

150 min
Warm up 20 min

1.HSW
- 20 m

2.Bfly
- 40 reps

3.CTB
- Kip CTB 2 x 4
- Bfly CTB 6 x 1

4.BMU
- 5 reps

5.Hang squat clean from mid thigh + Jerk
Build to heavy 3+1 for the day

6.Barbell cycling
Every minute on the minute for 10 minutes:
3 Power cleans (Touch n go) @ 85-90% of 2)
- 5x47.5 1x50 4x52.5

7.Accessory
2 sets:
10 Jeffersons curls
10 Reverse snow angels

2-2-2-2-2-2
BB Jerk
90-95% Use load Heavy of last week

Every 2 minutes, for 16 minutes (8 sets):
Back Squat x 3 reps @ 85%

Vaäliin jäänyt harjoitus/

Jerk Balance

6x2@50-65%

Te- otteella raakatyöntö niskasta, samaan vauhtiin

6x4@40-60%

Hyvää huomenta, nopea

5x5@50-70 % Te

75/50 reps for time of:
Handstand Push Ups

Exercises for core body part

• Plank (10 seconds)
• Side Plank (each side, 10 seconds)
• Dead Bug
• Superman (10 seconds)

Exercises are based on 10 reps with 3 sets each.
The resting time is in between each exercise for 20 seconds.

100 min

1.Metcon
EMOM30
1) 10 cal row
2) 15 wall ball

2.Aerobic work
For 60 min
5 min bike
5 min row
5 min AB
30 AMSU

A: 2 rounds
10min amrap
200m run
5 1-arm kb swing LA
5 kb clean LA
20m Single arm kb front rack walk
5 1-arm kb swing LA
5 kb clean LA
20m Single arm kb front rack walk
30 DU
5min rest

3 supersets
6-8 ring dips
8-12 hardened ring rows
rest 2-3 min