20min, joka toisella minuutilla 2 x paussikyykky @70-80% (takakyykky)

2sek paussi pohjassa.

E4MOM for 20min
50 Double unders
12 Pull-ups
24 Wall ball shots

4 Intervals (2 of each)
3min ON/90sec OFF
Alt. A and B

A. AMRAP of:
10 Handstand Pushups
30 Double Unders

B. AMRAP of:
7 Front Squats 60/50kg
5 Burpee over bar

4 Intervals (2 of each)
2min ON/2min OFF
Alt. A and B

A. AMRAP of:
7 Pullups
5 Burpees

B. Max Cal. Bike/Ski/Row

5x 80%
3x 85%
1x 90%

3-6-9-12-...

• Deadlift
• Front squat
• Push jerk

Rx: 50/35kg

12x
Every 45sec
Power Cleans
• Start at about 70% of 1RM and work up to heavy of the day

12x
Every 45sec
Power Snatch
• Start at about 70% of 1RM and work up to heavy

10 DB Snatch (right)
50ft OH walking lunges
10 DB Snatch (left)
50ft OH walking lunges
50 Double unders

3 Rounds
For Quality

DU`s & Push- ups

For time of:

25 DU / 75 SU
100 Push-ups
50 DU / 150 SU
50 Push-ups
100 DU / 300 SU
25 Push-ups

TC: 25 min