3x3 Front Squat

• Build up to heavy 3

10min AMRAP

• 3 Power Cleans @ 70% of max Power Clean
• 5 Pull Ups
• 10 Push Ups
• 15 Air Squats

3 Rounds of
20 Wall Balls
16 Hang Power Cleans 60/40kg
12 Toes-to-bar

For time: (TC 5)
21-15-9 kbs (24 / 16)
63-45-27 DU OR AMRAP DU in 60 / 45 / 30s OR 105-75-45 SU

Skaalaus:
Tuplissa pisin sarja pitäisi pystyä tekemään max. 3 osassa, kahvakuulaswingit pitäisi pystyä tekemään tuoreena putkeen.

A2 Reverse Lunge KB's/DB's 3x8+8
Rest 1min

2-4 rounds for quality:
20-30 + 20-30s copenhagen plank
12 + 12 staggered stance kb woodchopper

3x5 Weighted Ring Dips

• Same weight across, go heavy

How did it go?

”Lynne”
5 rounds for max reps of:
BW floor press
Pull-ups

Metcon (reps)

AMRAP in 8 minutes of:
3-6-9-12... Pull-ups
30 Double-unders after each set

Accessory:
3-4 rounds of
8-12 KB/DB bent over row - heavy
8-12 JM Press - heavy