21-18-15-12-9-6-3
Thrusters
Burpee over bar

10min AMRAP

5 x STOH 70/50kg
10 x Box jump 60/50cm
15 x Russian swing 24/16kg

Push Press
10x3r @ 45-50% from best Jerk 1RM
45s. Recovery
Increase weights after 5 set.

2 sets for max reps of:

Wall ball shots x 60s.
Rest 60s.
KB swings x 60s.
Rest 60s.
Strict pullups x 60s.
Rest 60s.

6 min AMRAP

7 false grip ring row
5 ring push ups
3 wall walk (a.k.a. PEP)

Testaa kuinka monta menee unbroken seuraavissa liikkeissä:
-kipping pullup
-wallball 9/6kg (3m)
-thruster 20/30kg (for quality)
-burpee

cool down: 3km row or 2400m run laskevalla sykkeellä

100 x lunges with heavy kettlebell (double kettlebell to scale up)
For every break complete 10 burps
For Time
*Hybrid workout

*Deload week

3 rds for time
15 American KB swings
20 box jumps

• moderate grinder pace in this workout, NOT all out effort.

Weighted pull up: 5x6

Do these between squats. Quality first, dont take too big KBs.