Every min for 8 minutes
1 squat clean + 1 thruster @50-60% of 1rm clean&jerk

Power Clean& Push Jerk 5+4+3+2+1 reps
perform set every 2 min for 10 minutes

add weight on each set.

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars / hanging knee raises (scaled)
24 double-unders / single unders (scaled)

35-lb dumbbells / 50-lb. dumbbells (rx)
20-lb dumbbells / 35-lb dumbbells (scaled)

Pick Cardio machine you want to work on
1:00 easy cardio machine
:30 moderate
1:00 easy cardio machine
:30 moderate/fast
1:00 easy cardio machine
:30 fast
rest 2-3 min and start workout. Strech your body a bit after warm up also.

4 rounds
12-15 kb swings (american)
8-12 HR push ups (rx + is (HR) chest clap push ups)
6-8 pull ups (kip, butterfly, c2b)
4-6 Ring dips
rest 2 min

5 rounds
4 henkilön porukoissa kiertona tai lepää 1-1,5 min aina juoksun välissä.
60m viivajuoksut (15m+15m+15m+15m) .
Lähde hakemaan kierros kohtaisesti lisää nopeutta, ole tarkka käännöksissä ettei nilkat nyrjähdä, eli järki mukana.

every 2 min for 6 minutes (3 sets)
8-12 burpee with fast and sharp mode on.

Front Rack Split Squats
4 x 5 each 3s hold in bottom position. Rest 2:00
- Hold knee 2cm off the ground during the pause!

Push press 1RM

6x3

*V2!
**Samalla kuormalla kaikki