8 x Chin Up, weighted if you can
rest 2.5 min
8 x Bench Press
rest 2.5 min

1 1/4 Front Squats: Build to a heavy 3 in 8 sets. Rest 2:00

• Goal: Exceed loading from last week by 2-5kg if you're feeling good.

3 sets finisher (parin kanssa)
3x
30 reps banded lat pull-down
-toinen tekee 30 putkeen ja toinen lepää.

Work 2min
Rest 1min
Row 250m
Max reps C&J (60/40)

Wod
10 min Amrap
10 C2B
10 Db squat (5+5) 22,5/15kg
10 Push up
10 Alternating Db snatch 22,5/15kg

Every 30s for 3min
Hang Power Clean x 2

Every 30s for 3min
High Hang Power Clean x 2

4 Rounds, new round every 4th minute
Each for time:
20/15 Cal. Bike/Ski/Row
15 Handstand Pushups
12 C2B Pullups

1 x Power Snatch
1 x Hang power Snatch
2 x OHS
rest as needed

AMRAP 5:
60m Walking Lunge (Body Weight)
50 AbMat Sit-Ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
30m Dumbbell Walking Lunge 22,5/15kg
50 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
60m Walking Lunge (Body Weight)
50 AbMat Sit-ups
Max Calorie Row

Option

AMRAP 5:
40m Walking Lunge (Body Weight)
30 AbMat Sit-Ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
20m Dumbbell Walking Lunge 22,5/15kg
30 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
40m Walking Lunge (Body Weight)
30 AbMat Sit-ups
Max Calorie Row