Every 5 minutes x 4 Rounds :

8 - 12 Seated DB Shoulder Press, fast up 3 sec. Down
8 - 12 Bent over See-Saw Row
10 - 15 Reverse Crunch

Every 3:00 for 7 rounds:

12 Deadlift 47,5/70 kg
9 Hang power clean
6 Push jerk

• Score is slowest round
• First 4 rounds should be under 90 s, closer to 60 s

Scaled
* Primary scaling is lighter load 35/52,5kg -> 25/35kg - > 15/20kg
* Secondary scaling is rounds 7 -> 5

3 x 3min, 1min lepo

5 leuanveto
10 punnerrus
15 askelkyykky

Snatch pull + full Snatch TNG complex

-building up in 15 minutes. No fails is the goal.

AMRAP7
8 alt. V-up
10 tuck up
15sec hollow hold

-rest 20-30sec before next round

18min

15/12 cal laite
9 varpaat tankoon
6 yleisliike boksihyppy

Every 2.30min x 4
3-3-3-3 V.2

Huom!
Normi tempo. Dead stop maassa.

DELOAD WEEK

Wendler back squat progression VK4/4
3x5 @40-50%
3x3 @60%

Every 90s x 8
Alt. A & B

A) 3-3-3-3 Shoulder press V.2
B) 3-3-3-3 Chin up V.2

Huom!
Shoulder pressin voi ottaa maasta.
Osa voi aloittaa presseistä ja osa leuoista.

Skaalaukset:
Chin up->Kumppari tai low bar

AMRAP in 14 minutes:

60 calorie Row
50 Toes-to-Bars
40 Wall Ball Shots 20/14p
30 Cleans 60/42,5kg
20 Muscle-Ups