2 rds:
Pull up / C2B / MU:
40%/max reps
Rest 60s.
30%
Rest 30s.
20%
Rest 2.5min...

• try to go unbroken every set.

10 min AMRAP
10 OHS 60kg/40kg
10 T2Bs

Thruster
1-1-1-1-1
Rest as needed.
Don't leave anything in the tank.
Clusters(clean and thruster) are not allowed.
You can use rack if you want.

5 kierrosta aikaa vastaan:

• 10 takakyykky (N 60kg / M 85kg)
• 10 swingi (amer.) (N 24kg / M 32kg)
• 10 leuanveto
• 1 köysikiipeily
• 2min tauko

2-4 rounds, rest as needed

1) 10-20 GHD Hip Extension
2) 10 DB/KB Bench Press, TEMPO 3010 (3sec down)
3) 10 Prone KB Row
4) 30-60sec Inchworm Hold

5x2min AMRAP, 1min rest

Row 20/15kcal
STOH 70/50kg remaining time

Once again, keep a steady pace. Be consistent!

RPE 4

Handstand/HS walking skills

EMOM 10

work 0:30 rest 0:30

36 min. Easy pace.

2 min: rowing
2 min: running
2 min: barbell complex (use only barbell, no weights) as many rounds as possible but don't rush this is not max out workout

barbell complex
1 hang squat clean
1 push jerk
1 push jerk behind neck
1 overhead squat (narrow grip if you have the mobility)
1 hang squat snatch

1a) Close Grip Bench Press: 1RM. Rest 2:00
- Class does Floor Press
– Grip just inside of shoulder width
– Build to a max in 6-8 sets. Have spotters in place.
– Beginners: 5 x 5, adding. Rest 2:00

1b) Banded Pulldowns: In between sets perform 15 reps.

Metcon:
AMRAP 3
14 T2B
14 hang squat clean 50/35
14 burpee over bar
Rest 3:00
AMRAP 3
7 T2B
7 hang squat clean 60/40
7 burpee over bar