10 rounds, one minute on 30 sec off.

1) 5 thruster 40/30 kg + 7 pull ups
2) 7 wall ball 9/6 kg + 5 burpee

Nämä ovat amrappeja eli tee aina niin monta toistoa kuin kerkeät minuutin aikana ja jatka sen jälkeen siitä mihin jäit. Harjoitus kestää 30 minuuttia eli yksi kierros on kun olet tehnyt kertaalleen ykkösen ja kakkosen. Tulos on kokonaistoistojen määrä.

EMOM x 25
Power clean x 1
Hang power clean x 1
Push jerk x 1

Viisi suorituspaikkaaa:
Romanian deadlift x 10
Lisäpainovatsat x 10
Barbell rollout x 10
Slamm Ball x 10
Kulmasoutu kuulalla tai käsipainolla 10 x käsi
Time cap: 50min
Result: quality!

10-1 For quality
Strict chin up
KB floor press

Front squat 10-1 reps 70/50 kg
After every round of front squats perform 30 double unders

First round is 10 front squats, second 9 front squats...Time cap 10 min

Working in pairs;
10 Mins AMRAP; (1/2Cindy)
5 pull ups
10 push ups
15 Air Squats
4 Mins Rest/ transition

10 mins
Row Distance

Score is total combined cindy rounds + combined distance on the rower.

One working on Cindy and one on the row. 10 mins of rowing is a long time so find the right pacing.

7x
7 OHS
7 Barbell rollout
7 KB swing

for quality!

20min to build up heavy set of following complex
2 x Snatch grip deadlift
2 x Hang power snatch
2 x OHS
Rest as needed.

5 Reps @ 80%
2 Reps @ 83%
5 Reps @ 80%
2 Reps @ 86%
5 Reps @ 80%
2 Rep @ 89%

1) Barbell Back Lunges 5+5 AHAFA
2) Standing KB/DB Single Arm Press 6+6
3) 3-10 Strict Pull-Up
4) 5-10 Toes Through Rings
rest as needed.