Aikaa vastaan:

21-18-15-12-9-6-3

• push press (N 25kg / M 35kg)
• swingi (ven.)(N 24kg / M 32kg)

Raaka Rive +Rive riip ap+Ylöst.
6sarjaa
-1+2+1

3x5 Snatch

3 rounds / go every 4 minutes
8 dumbbell hang clean and shoulder presses
16 alternating renegade rows

*2x22,5/2x15kg dumbbells. Use them for both
the hang clean and shoulder presses and
renegade rows.

Shoulder press 7x3

1 km juoksu
30-60 penkkipunnerrus kp
1km soutu
60-90m farmari kanto
1km hiihto
30-60 burbee
2km pyörä
60-90m WB
1km soutu
60-90m askelkyykkykävely
1km juoksu
Tc 50min

7 minute AMRAP
7 V-ups
7 slam balls 20/14lb
7 pull-ups

BENCHMARK
For time:
10 thrusters (30/42,5 kg)
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees

Scaled WOD
10-15-20 reps for time:
Thrusters
Bar-facing burpees

4 x e2m:
8 bench press @ RIR 1-2

A)
Warm up for 3 rounds:
5m handstand walk
3x skin the cat
5x broad jumps
15 hollow rocks
15 arch rocks

B)
AMRAP 4
Ring muscle ups
Or
Box muscle up (legs behind)

C)
Practice butterfly pull ups for 5-10 minutes

D)
9 min AMRAP

3,6,9,12,15,18,21,24...
HSPU + 2 ropes after each set
(3+2,6+2,9+2...)