6x

2 power cleans + 1 hang clean + 1 clean + 1 push jerk

50-60% C&J max. Rest 90s.

3 Kierrosta aikaa vastaan:

50 Tuplaa/sinkkua
15 HSPU

TC: 6min

EMOM 6
3 Touch and Go Power Cleans

21-15-9
stoh @60/40kg
ttb
box over jump

"Master of None"
On a 20:00 clock
For Time:
60/45 Calorie Row
45 Chest to Bar Pull-ups
30 Deadlifts 100/70kg
15 Lateral Barbell Burpees

Br lunges: 3x20 (alternating 10+10)
(Rest 2min between sets)

A) Front Squats
3 x 4 @3-5% heavier than last week, every 90s.
– Goal: Max speed on each rep

B) RDL
3 x 10-12. Rest 90s.
– perfect slow & controlled reps with a moderate load.
– 2,5-5kg heavier than last week

AMRAP 16, Teams of two

Row 21/15 Calories
8 Chest to Bar Pull Ups
5m Handstand Walk / 5 Wall Climb

YGIG. Full round then switch.

6 Rounds. Work 0:40 / Rest 0:20

Hollow Hold
Squat Hold
Max Calories Any Ergo
Handstand Hold
L-Sit on Kettlebell
Max Double Unders

10 EASY AMRAP:

30 SU
15 box over steps
10 STOH
5 muscle cleans.

RX´d: 40/30