On the 0:00 – Clean Complex @ 45%
On the 4:00 – Clean Complex @ 50%
On the 8:00 – Clean Complex @ 55%
On the 12:00 – Clean Complex @ 60%

Clean Complex (Without Dropping Bar) 3 Rounds:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

1,1,2,2,3,3… etc.
Burpee,
Medball squat clean

AMRAP 3:
21 Power clean (35/25)
21 Bar over burpees
Max Calorie Row/Air bike

Rest 3 Minutes

AMRAP 3:
18 Power clean (40/30)
18 Burpee over bar
Max Calorie Row/Air bike

Rest 3 Minutes

AMRAP 3:
15 Power clean (50/35)
15 Burpee over bar
Max Calorie Row/Air bike

Rest 3 Minutes

AMRAP 3:
12 Power clean (60/40)
12 Burpee over bar
Max Calorie Row/Air bike

1 round is:
1-2 Ring MU / 2-4 strict pull ups/C2B
4 burpee over barbell
8 deadlifts @ 50/70
Vuorotellen erä läpi. Toinen tekee toinen lepää.
Pitäkää vauhti tasaisen kovana, ja etenkin maastavedot huolella kun syke on valmiiksi jo ylhäällä.

Toes to Bar:
Accumulate Volume in 7 Minutes.

• Rest as needed between sets.
• Try making small adjustments to your technique to improve efficiency and consistency.

HS hold:

-free hs hold parallettes
-free hs hold
-seinää vasten
-sivuttain seinää vasten
-levyt käsien tukena
-kaverin kanssa spotaten

Kerää 5 settiä +2-3 sekkaa/ sarja

1A) push ups 3x10
1B) ring dips 3x8
1C) pull ups 3x6
1D) C2B 3x6

1a) Ring Rows: 4 x 10-12. Rest 30s.
- Pause for a 1 count at the top

1b) Single Arm DB Bench Press, neutral grip: 4 x 8 each. Rest 30s.
- all sets of with one challenging weight.
- Class does floor press

C&J

6-9 reps @80-88% every 60-90sec

3 rounds for time:

5 Devils Press 22,5/15kg
10 DB Box Step Over (2xDB)
15/12 cal Airbike

Target: all reps unbroken

RPE 3-4