RX
AMRAP 14:
60-cal row
50 toes-to-bars
40 wall-ball shots (6/9 kg) (2.7/3 m)
30 cleans (43/61 kg)
20 ring muscle-ups

INTERMEDIATE
AMRAP 14:
60-calorie row
50 hanging knee raises
40 wall-ball shots (4/6 kg) (2.7/3 m)
30 cleans (29/43 kg)
20 chin-over-bar pull-ups

BEGINNER
AMRAP 14:
60 strokes on the rower
50 sit-ups
40 wall-ball shots (2.7/4 kg) (2.7/3 m)
30 cleans (15/20 kg)
20 push-ups

AMRAP 9 mins of:
4-8-12-16...
Deadlifts, 43/30 kg
Hang Power Cleans, 43/30 kg
Shoulder-to-Overheads, 43/30 kg
Alt Back Rack Lunges, 43/30 kg

Continue adding 4 reps each round to each movement until time expires.

Extra:
Banded glute bridge 3x 20 reps , rest 60s
- 1sec pause on top

4x6
Rest 2min. btw. sets.

For time:
30-20-10
Jumping split squat / step back lunge
Alt. db snatch (22,5/15)
- 1 arm/leg = 1 rep

TC: 6

15 min to build to today’s heavy 1+1+1
1x [ 1 Power Clean + 1 Front Squat + 1 Power Jerk ]

1 Sub Max Set Toes to Bar
2 x 70% @ Sub Max.
2 x 50% @ Sub Max.

Go Every 2:30

6 x e2m:
1) 6 BB hip thrust @ RIR 4-5
2) 8+8 DDB renegade row @ challenging weight

12 x e75s: @ moderate weights
1) 6-8 BB fr. cyclist squat
2) 6+6 1-leg KB deadlift
3) 8-10 DDB bench press
4) rest

-> liikkeissä alas hallitusti, kiihdyttäen ylös!
-> keskity tekemään oikeilla lihaksilla töitä

E3M x 4

2 chin up V.1-2 (1 +1)

Suora kahden toiston sarja on pilkottu kahteen ykköseen. Pidä ykkösten välissä 20s lepo. Pyri tekemään jokainen toisto mahdollisimman räjähtävästi!

A) Handstand push-up practise

B) "Diane"
21-15-9 for time
Deadlift 100/70
Handstand push-up

3x 6-8

Bulgarialainen kyykky (2x KP/KK)
Takareidet soutulaitteen avulla tai NHC