A) 3 rounds
8 shoulder press @65-75% 1RM
8-10 pendlay row
1,5min rest

B) On the minute for 3 rounds
1. 30-40s handstand shoulder taps (wall / box)
2. Hand-release push-ups
3. Rest

Hang Squat Clean + 2 x Split Jerks

In 12 minutes build moderate / heavy weights.
...into
5 x ( 1 + 2 ) x Every 2:30. Across same weight.

E2.30M x 4

6-8 strict chin up V.0-1

Skaalaukset: Low bar chin up/banded

keskivartalojumppa
1min linkkari
1min superman
1min good morning
1min hollow rock
1min barbell tips (tai KB side bends)

2-3 rounds

6 rounds for total calories:

On a 2-minute clock:
10 power snatches
10 lateral burpees over the barbell
Max-calorie row & bike in the remaining time ( alternate ergo each round )

- Rest 2 minutes between each round.

Barbell : 50/35kg

Front Squat 6x3 @77,5-85%

For time
Buy In: 400m Run
+
21-15-9 reps of
Deadlifts 100/70kg
Box Jumps
Toes-to-bar

2RM

(4×2)

RX:
EMOM16
1. 2 Rope climb
2. 5-10m HS walk
3. 15/11 cal row
4. Rest

Scaled:
EMOM16
1. 1-2 Rope climb
2. 1-2 wall walk
3. 13/9 Cal row
4. Rest

RPE 3.5

Huom! Max 45s työaika per liike. Skaalaukset: Rope climb->modified rope climb->ring row Row->cal

In a 5min Window
Run 300m
20 Wall Balls
20 Toes-to-bar
+
Max Calories in the remaining time

Rest 3min

In a 5min Window
25/18 Calories
20 DB Snatches 22,5/15kg
20 Box Jump Overs
+
Max reps Handstand Pushups in the remaining time