For time:

20 power cleans (60-70% of 1RM power clean)

4 rounds

• 12 kettlebell swings (32/24 kg)
• 8 toes to bar

1000 m run

Leuanvato 3 x maksimi toistot tiukkana

joka sarjassa erilaine ote (myötä, vasta, risti)

5 Rounds for quality
7 Strict pull ups
1 Min farmers hold 2x32/24kg or ahap
Rest 2 Mins

Time Cap 18 Mins

AMRAP 12:
10 Alt. DB Snatch (50, 30) (total)
10 Burpees
200 Meter Run / 250m Row / 1x Stairs

Rx+: 3/2 Bar Muscle-ups each round before the DB Snatches

Back Squat 5x4x80%

10 Min AMRAP
15 T2B
10 box jump overs
40 Dus

4 rounds total
min 1 - Box jumps x 4-8 reps
min 2 - Toes to bars x 4-8reps
min 3 - Burpees x 4-8 reps
Pidä toistomäärät sellaisena että homma ei karkaa samanlaiseksi kuin se normiviikolla menee, eli malta vielä.

3 x Tabata:

1. Tabata shoulder press (50 % of your shoulder press 1RM)
2. Tabata alternating hollow hold + hollow rock
3. Tabata Push up / Tabata ring dip

One tabata is 8 intervals of 20 sec work + 10 sec rest, taking 4 minutes to complete.

In total, this workout takes 12 min to complete.

Deadlift
4-4-4-4
2min recovery btw. sets
Leave 2-4 reps in the tank.

10 Power snatch (50/35kg)
10 C2B

(Time cap: 6min)