Etukyykky 4 settiä, 60% FS maksimista:

8 - 8 - 8 - 8

Lepää 90 sekuntia.

3x3 AHAP

Perform every minute on the minute for 16min
- Odd: 6 Front squat ( start from floor)
- Even: 30 DU

Etukyykkypaino: 60-70% 1 RM
Skaalaa DU: määrää alaspäin, single unders

1. 10 ring row
2. 8- 15 Push ups

Check the chart at the whiteboard for the reps!

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
15m weighted walking lunge
16 toes-to-bars
8 power cleans

Then, 2 rounds of:
15m weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

M 22.5kg dumbbells
F 15kg dumbbells

5x5 AHAP

6 rounds for time:

50 DU/75 SU
20 Ab-mat sit-ups
15 Wallballs
10 Pull-ups
5 Burpees
2 min rest

Timecap 30 min

Powell Raise @ 3010; 3 x 10reps

3 sec down, control the dumbbell
0 sec pause at bottom
1 sec up, watch the dumbbell so it doesn't go behind your shoulder!
0 sec pause at top

Snatch deadlift 3x3 (100% of 1RM snatch)