8 x alkavalla 90s
1 tempaus + 3 valakyykky, aloita työsarjat n. 50% ja rakenna päivän mukavaan painoon

8 sets
Go every 90sec

Clean + 2 Front Squats + Jerk,
start at about 65% and add

8 x alkavalla 90s
1 raaka tempaus taskusta + 1 tempaus riipusta + 1 tempaus, aloita maltillisesta painosta ja rakenna päivän sopivaan painoon

In teams of three:

23min AMRAP

6 s.a devils press
12 box jump over
19 sit up
17 wallball
*max calories machine

4 x alkavalla 5min

10 leuanveto
15 etunojapunnerrus
20 ilmakyykky
loppuaika laite kevyesti

Row

3 x 2000m. Target Under 5k average Pace.

Work/Rest 1:1 or with partner. Between rowing sets Bike Erg RPE 6. HR Zone 3

Score : Average Rowing Pace

Hang Clean
5x3r @ 70%
90s. Recovery

Repeated Kettlebell Press
5 x Max reps
4min Recovery

12min AMRAP
20m Plate overhead lunges
20 x Kettlebell Swing
20 x Push Up
10 x Kettlebell Snatch (5 each way)

Straddle Planche progressions by GST-program.