AMRAP in 10 minutes of:

5 Squat cleans 60/40 kg
5 Toes to bar

Joupiskalla reenit. Lähdöt klo 07,11,17 ja 18. Ei haittaa vaikka ilmoittautumiset olisi täynnä.

21-15-9
Clean 62,5kg/42,5kg
Ring Dips

Bench/Floor Press 1rm
AMRAP @ 70% 1rm

For 40 mins In pairs:
One rows while the other runs 400m. Both the run and the row should be within aerobic intensity.

easy pace cardio: 50min
400m run
3 hang power snatch
3 ohs
3 snatch balance
12 push ups
12 pull ups
12 ttb
12 wall ball
12 box jumps

3 rounds for time
10 pistols
60 m sprint
10 push ups
60 m sprint

D.T

12 Deadlifts 155/105
9 HPC
6 Push Press

5 Rounds

600 juoksu
10 Burpee box over
4kierrosta 20min TL

Clean 1RM for Day
(3-2-1)-1-1-1
90s. Recovery
Power Clean allowed.