4x
3min ON/2min OFF
alt A and B

A.AMRAP of
8 Bar Facing Burpees
8 Front Squats 60/40kg

B.Max Calories

T2B SKILL: (5-10min)
toes to box press back
kip swing
kipping knee/leg lift
knees to chest/knees to armpits
toes to bar

EMOM12:
1) 50s row @ easy pace
2) 2 set of t2b @ moderate (go every 30s)
3) 6-8 DDB hang squat clean @ 2x50/35lb
4) 1 set of hs walk / 2-5 wall walk / 20-30s hs hold

-> pidä ergo tarvittaessa palauttavana, jotta voimistelu sujuu
-> hs walkissa helpohko matka kävellä

AMRAP 12
12 Front Squats 35/25kg
9 Handstand Pushups
30 Double Unders

3RM

*Nousu päivän parhaaseen

strict pull up

4-5sets:

5-10 reps controlled negative

For time;
30 x Hang Power Snatch @52.5/35kg
15/12 x Strict Pull-ups
30 x Push Press @52.5/35kg
15/12 x Strict Pull-ups

• Cap 12:00
• RX+: 3 x Legless Rope Climb instead of Pull-Up

For time:
10-20-30-40
Calories on the Rower
40-30-20-10
Wall balls @20/14

18:00 Time Cap

AMRAP 8:00
3 Russian Swing @32/24kg
3 Goblet Squats
6 Russian Swing
6 Goblet Squats
And so on adding three reps per set.

• Goal: Go hard/fast - 90% effort. Loading should be heavy.

Power Clean + Shoulder to Overhead

Build to a heavy 1 + 1 in 8 sets. Rest 2:00

• Shoulder to Overhead: Split Jerk, Push Jerk or Push Press are the options. Go with the strongest option for you.
• Option: 8 - 10 sets of 1+1 at a moderate weight

For time:
20 Clean + Jerks @60/42.5kg
20 Bar Facing Burpees
15 Clean + Jerks 70/47.5kg
15 Bar Facing Burpees
10 Clean + Jerks @85/55kg

• 12:00 Time Cap