On the minute for 20min
1. Wall walk
2. Toes to rings
3. DB front rack walking lunge @2x22,5/15
4. Rest

In 10 min work up to a heavy set of
1 power clean
1 front squat
1 shoulder to overhead

6 rounds
12 thruster 42,5/30
12 box over jump (step down)

You go / I go (full rounds and both do 6x)

Aikaa vastaan:

• N 70cal / M 100cal soutu
• 50 valakyykky (N 30kg / M 40kg)

Soutukalorit ja valakyykyt voi pilkkoa haluamallaan tavalla.

Aikaraja 14min.

Perform 5 sets of strict pullups for reps.

Back squat

7-6-5-4

• 3 high box jump after each set of squat

E3MOM / 2-3 rep in tank

AMRAP 10

60m Farmers Carry 2x24/2x16kg
30 Double Unders

IGYG

4x4 min ON 2min OFF

A)
15/12Cal
9 Seinäpalloa
6 T2B

B)
8 KP:n yli burpeeta
8 Istumaannousua
4+4 KP-tempausta

3-4sets:

Pull up
3-10 --> scale up strict c2b
.
.
.
3-4sets:

Db bench
10-12 controlled negative

For time

100-80-60-40-20 Du´s
10-15-20-25-30 Burpees