Complete as many reps as possible in 7 minutes of:

RX
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

Men use 45kg.
Women use 29kg.

SCALED
3 thrusters
3 jumping chin-over-bar pull-ups
6 thrusters
6 jumping chin-over-bar pull-ups
9 thrusters
9 jumping chin-over-bar pull-ups
12 thrusters
12 jumping chin-over-bar pull-ups
15 thrusters
15 jumping chin-over-bar pull-ups
18 thrusters
18 jumping chin-over-bar pull-ups

Men use 29kg.
Women use 20kg.

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This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

4 min AMRAP:

• 8 kettlebell cleans (two kettlebells)
• 8 box jumps (60/50cm)

4 min AMRAP:

• 20 m farmer's walk
• 20 DUs

4 min AMRAP:

• row for distance

Rest 1 minute between AMRAPs

Lisäpaino lankku 3 x maksimi aika

Press. Find your 1 rep max of the day in 15 minutes.

3x 10 hip thrust

Rinnalleveto roikosta 5x3
2 min palautuminen sarjojen välissä.

Penkkipunnerrus 7x1

Perform as many consecutive double-unders as possible. There is no time cap but the score must be from an unbroken set.

BS 5x3 reps
-rest 2-3 min

Snatch

5 x 2 squat snatches

*all the sets with 75-80% from 1rm.
*No let go no tng style