5 x 3min on / 1,5min off: (alt A, B, A & B)
A)
10/8 cal row
6 DDB clean 2x50/35lb
6 DDB front rack rev. lunge

B)
8 KB swing 1x32/24kg
8 burpee

C) (tämä vain kerran viimeisenä)
max reps: DU

RPE 4-4.5
-> haastava harjoitus liiku reippaasti
-> etsi itselle sopiva vauhti jota pystyt pitämään loppuun asti!
-> C-osio ainoastaan kerran viimeisenä (kaikki tekee samaan aikaan!)

For Time:
40/30 Calorie Row
20 Squat Snatches 50/35kg
40/30 Calorie Row

Heavy Complex:
1 Squat Snatch
1 Low Hang Squat Snatch
1 Overhead Squat

Gymnastics For quality 30 minutes:

8-10 Deficit Push up (plates)
5-10 Strict Chin ups
3 Skin the cats
10-15 V-ups
8-10 Dip (box, rings)

15-12-9:
Overhead Squats 40/30kg
Toes to Bar

Directly Into...

15-12-9
Thrusters 40/30kg
Chest to Bar Pull-ups

For Time:
Buy-In: 1000/800m Row / 2000/1600m Assault Bike

Directly Into...

27-21-15-9:
Kettlebell Swings 24/16kg
Pull-ups
Thrusters 35/25kg

Tc: 25min

6 Rounds For Time:
5 Squat Cleans 50/35kg
10/7 Calorie Assault Bike/ 200m Run/ 14/10cal Row

5 Rounds For Time [15 Minute Cap]:
20/15 Calorie Row
10 Thrusters 40/30kg

EMOM5:
3 BB push press @ RIR 2-3

DELOAD WEEK

10min AMRAP of "Strict Cindy"
5 strict pull-up
10 push-up
15 air squat

Keep steady pace