E90S X 12

hang squat clean
3-2-1
3-2-1
3-2-1
1-1-1

As many Reps as possible in 12 minutes of :

50 Push-Ups
100 Air Squats
100 Sit-Ups
50 Box Step-Ups

Split as you like

For time in pairs

Buy in: 20 x devils press 2 x 22,5/15kg

A. 4 rounds of
8 x Wall walk
16 x Pull ups
●rest 90s.

B. 4 rounds of
8 x Clean & jerk @65/50kg
16 x Pistol squat
●rest 90s.

C. 4 rounds of
30/22 cal. Ski
80 x Du

Cash out: 20 x devils press @2 x 22,5/15kg

Tc. 40 min.

AMRAP30

50 wall ball
50 t2b
50 cal row
50 push up

Rpe 4 Parin kanssa tehtävä treeni. Toistot saa jakaa miten haluaa.

Skaalaukset:
wall ball - paino
t2b - t2r- leg/knee raises
push up - kulma

For time :

Buy-in : Bike 3k

...into 5 rounds :
20 Pull-Ups
40 Push-Ups
60 Air Squats

Cash-Out : Bike 3k

TC 40

For time:
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Presses
5 Back Squats
6 Push Presses
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatches
11 Overhead Squats
12 Sumo Deadlift High Pulls
Weight: 43/30kg

Start with 1 Deadlift. Then do 2 Hang Power Cleans and 1 Deadlift. Then 3 Front Squats, 2 Hang Power Cleans, and 1 Deadlift. Continue this way until the final round of 12 Sumo Deadlift High Pulls, 11 Overhead Squats, and each movement descending in repetitions all the way down to 1 Deadlift.

For time: Run 21975m

5 rounds
A. 10 bent over row barbell
B. 10 dips
Super set and rest 90 secs after dips.

4x10 lateral shoulder raise

AMRAP 15 mins
5 Wall Walks
10 kipping Pull-ups
15 Alternating Dumbbell Snatches, 22.5/15 kg

Wall walk scaling : 5 x (2 Push ups + 4 alt. sh. taps)