2 kierrosta putkeen/patteri, 1:15 lepo vasta 2 kierroksen jälkeen.
:45s on/ :15s off

A)
pyörä
Farmarikävely @2xkuula
Vatsa
1:15 lepo
B)
Soutu
Kiekonnosto
R.twist
1:15 lepo
C)
Echo
Eturäkkikävely @2xkuula
Ilmakyykky
1:15 lepo
D)
Hiihto
Rengassoutu
Lankku

5 Rounds x AMRAP 4:
30 x 10-Meter Shuttle Runs
30/20 Calorie Row
Max Single Dumbbell Hang Clean & Jerks 23 / 16 kg

Rest 4 Minutes Between Rounds.

4 sets of Snatch (Super) Pulls @1RM Snatch:
3 To Knee
3 From Hang
3 Full Pulls
- Rest 2min btw sets

So this is total of 9 reps unbroken. First 3 reps from ground to the knee. Next 3 reps from top of the knee and the last 3 reps are full pulls of the ground.

For time:

• Run 1 mile
• 2,000-meter Echo Bike
• 1,000-meter row
• Run 1 mile

RestDay!

3 - Position Power Clean ( Hip - Above knee - Floor )

10 x 1 x Every 2:00. Build Up To 75%

Bench press 2 RM, then 3 sets with 75% (choose reps)

For time

• 30 ring muscle-ups

Aikaa vastaan:

4krs
-250m soutu
-10 työntö tangolla
-10 boxihyppy
-10 kahvakuula swingi(venäläinen)

AMRAP 1:30 x 10 Sets:
250/200 Meter Row
Max Muscle-ups

Rest 30 Seconds After Each Round

Sets 1, 3, 5, 7, & 9: Ring Muscle-ups
Sets 2, 4, 6, 8, & 10: Bar Muscle-ups