8 x 1 @ 75-85% focus on technique, no fails

Pystypunnerrus 10,8,6

nousevilla painoilla
tauot 2 min.

Don't forget Super Rep scheme!
Front Foot Elevated BB Reverse Lunges 4x4/ (super reps)
Single Arm DB Row on Bench 4x5/ (super reps)
Side Plank Leg Lifts 4x5/ (super reps)
4:30
22

Amrap 11

Buy in: 1k row

Amrap remaining time:
20 box jump overs
20 wall ball shots
20 ring dips

-Score is reps completed in box jump overs, wall ball shots and ring dips. Don't count the row.

Clean and Jerk 1RM

12min EMOM
6 x Push Up
8 x Box Jump
20 x Double Under

Rengassoutu 3x maksimi toistot

tauko 2 min.

3 rft:
row 500m
30 wall ball
20 kb snatch 24/16 (alt. arms)
10 power clean 60/40

Remember! Last set is MAX reps to your limits regardless of rep count!
Front Foot Elevated BB Reverse Lunges 4x10/ (on 1-2 45lb plates)
Single Arm DB Row on Bench 4x10/
Side V-Sit Crunch (use elbow if needed) 4x15/

4min
20min

AMRAP 15
15 1KB thruster 24/16
10 KBS
20 goblet lunges
10 KBS
15 burpees