5x AMRAP 3min.
(Rest 1min btw amraps)

3 Power Cleans (60/40kg)
6 Push ups
9 Air Squats

LAJI 1
5 min AMRAP
Buy in: 100 Double Unders
Rest of the time: AMRAP Wall Ball

LAJI 2
7min Time to Find Max.
Weight for the Complex:
SQUAT SNATCH + OVER ‍‍‍HEAD SQUAT

2min REST

LAJI 3
In 4min Time Cap

3 Rounds
3 Clean (60kg for men, 40 kg for women)
15 Chest to Bar Pull Ups

If completed before 4min, add 4min to do
3 Rounds
3 Clean (80kg for men, 55 kg for women)
12 Chest to Bar Pull Ups

If completed before 8min, add 4min to do
3 Rounds
3 Clean (100kg for men, 70 kg for women)
9 Chest to Bar Pull Ups

AMRAP 12
30 KB Swings 24/16kg
10 Burpee-Box Jumps
20 Thrusters 42,5/30kg
10 Burpee-Box Jumps
10 C2B Pullups
10 Burpee-Box Jumps

3 rounds (complex)

3 scapular pulls

3 pull ups

3 T2B

3 hanging leg raises

Tänään edessä on hauska pallohaaste! Pallo yhteen käteen ja ilmaan hartian yläpuolelle, toinen jalka myös ilmaan ja silmät kiinni! Kauanko pysytte horjahtamatta, pudottamatta palloa tai avaamatta silmiänne?

Miehille 20 lbs, Naisille 14 lbs pallo

A)
Sumo Deadlift
4 x 4 @slightly heavier than last week, every 60s.
Then, 3 x 2, up to a heavy set. Rest 2:00
- Up to 85-90%, slightly heavier than last week

B)
DB Squat Jump + Box Jump
4 x 3. Rest 60s.
*1 squat jump + 1 box jump = 1 rep

For time
50 Wall Balls
40/30 Cal.
30 Toes-to-bar
20 DB Snatches (heavy)
10 Bar Muscle-Ups
20 DB Snatches
30 Toes-to-bar
40/30 Cal.
50 Wall Balls

10 Min EMOM

Even 10 strict Toes to Bar / leg raise
Odd 3-5 Strict HSPU/ 3-5 Wall Climbs

-keep the same reps every round.

Supersets :
4 rounds
40-60% of max reps
toes to bars + hspu
rest 1-2 min bwn sets.

then

4 rounds :
40-60% of max reps
double unders + kipping pull ups or hardened ring rows
rest 1-2 min bwn sets.

AMRAP 15
50 Double Unders
15 Front Squats 42,5/35kg
15 Handstand Pushups