3-5 Kierrosta:

UBna:
10 Linkkaria
10 Linkkaria polvet koukussa
10s. Kuppipitoa
30s. Tauko

15-12-9-6
hang squat snatch @40/30kg
burpee over bar

Fitness --> hang power snatch

Target under 6min Time cap 8min

15 min kipping skills:
10 from arch to hollow with foamroller
10 banded archrock with stick
10 kip swings
2-3 bMU as straight as possible or 5 C2B or banded C2B or 3-5 kipping pull-ups - no butterfly or 3-5 banded kipping pull-ups or jumping kippin pull-ups, 10-15 banded kipping pulldowns

AMRAP 22 ( Reps )

22 Box Jump Overs 24"/20"
22 Wallballs 20/14p
22 Handstand Push Ups
22 Single Dumbbell Hang Clean & Jerks 22,5/15kg

Goal 3+

AMRAP in 15 minutes
3 Wall Walks
12 Dumbbell Snatches (50/35 lb)
15 Box Jump Overs

On a 15-minute clock, complete as many rounds and repetitions as possible (“AMRAP“) in 15 minutes of 3 Wall Walks, 12 Dumbbell Snatches, and 15 Box Jump Overs.

Score is the total number of repetitions completed before the 15-minute clock stops.

AMRAP 8 ( REPS )

9 Bar Facing Burpees
6 Bar Muscle Ups
3 Deadlift 140/110kg

Rest 5 min

AMRAP 8

9 Bar Over Burpees
6 Chest to Bar
3 Power Clean 100/70kg

Rest 5 min

AMRAP 8

9 Burpees
6 Pull Ups
3 Trusters 60/42,5kg

Bench Press & triceps press

6x5@every set as heavy as possible.

After every sets perform 10-15 Db triceps press

AMRAP 15
15 Deadlifts 100/70kg
15 Toes-to-bar
15 Handstand Pushups
15/12 Cal

8 x alkavalla 90s
1. 5-10 käsilläseisontapunnerrus
2. 6-12 polvet kyynärpäihin

Keskity polvet kyynärpäässä saamaan pää mahdollisimman ylös polvien osuessa kyynärpäihin.

15min alkavalla minuutilla

1. 30 venäläinen kahvakuulaswingi
2. 5-10 varpaat tankoon
3. 8-15 etunojapunnerrus