Find Hang clean 2RM in 10min

And then...

• 3x3 Hang clean with ~85%

AMRAP 40, Easy pace

Run 800m / Any Machine 4 min
Strict HandStand Push Ups 5 - 8
40 Double Unders / Practice Double Unders 2 minutes.
"LU" Raises 8 - 12
Ring Support Hold, to Failure
Dumbbell Bench Press 8 - 12

3 kierrosta aikaa vastaan:

• 10 chest-to-bar-leuanveto
• 15 swingi (amer.)(N 16kg / M 24kg)
• 20 ilmakyykky

Every 90s x 5
1 Squat clean + 2 split jerk @ 75-85%

20 min AMRAP

Row 1000m

The rest of the time AMRAP of "Sisson" with a rower:

15-ft rope climb, 1 ascent
5 burpees
200-meter row

If you've got a 20-lb. vest or body armor, wear it.

Your score is the rounds of "Sisson" completed.

Football Total

1RM rinnalleveto
1RM kyykky
1RM penkkipunnerrus
1RM maastaveto

selvitä 1 toiston maksimi kilot
3 yritystä.
suorittamiseen hyvällä tahdilla kestää n. 1,5 h

Triset x 3 rounds

6 x Close Grip Floor Press (barbell)
Rest :10
12 x Push-Up
Rest :10
24 x Elbow Out DB Floor Press
Rest 3:00

• The pump is coming for you!

Every 90s x 6
1 Squat clean + 3 split jerk @ 65-70%

3 rounds for time;
250 Meter Row
15-12-9 Toes To Bar
½ Stairs
10-20-30 Total Renegade Rows (50/35)

• Rx+: 9-6-3 Bar Muscle-ups instead of T2B
• Cap 12:00

Accessory
Treeni:
3-4 Rounds
8 Dip
12 Ring row
10+10 Banded Clamshells

Hiki:
3-4 Rounds
8 Dip
12 Ring row
10+10 Banded Clamshells
15 cal Machine