4 rounds
30m waiters walk 20kg/10kg
10 push ups
10 pull ups
odd 20 cal bike / even rounds 20 cal row

Pause Front Squats 5x3x75%
pause : 3s

2 Rounds:
10 Power Cleans (185/135)
10 Front Squats (185/135)
10 Push Jerks (185/135)
Rest 2:00

AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15/10 Calorie Row
15 Burpees
15 Pull-ups

3 rounds for quality

1-3 legless rope climbs
9 incworms
30 sek side plank hold / side
parallet walk
30 sek L-sit on a box

Teams of 3:
100 Cal Row, 100 Deadlifts
80 Cal Row, 80 Hang Power Cleans
60 Cal Row, 60 Front Squats
40 Cal Row, 40 Push Jerks
20 Cal Row, 20 Clusters

(rx: 60/40)

Push jerk: 3 – 3 – 3 – 3 – 3

Complete 100 wall balls
Every minute you perform burpees, when clock hits 1:00 you do 1, when clock hits 2:00 you do 2 etc…
Keep adding until you’ve completed 100 wall balls. If you cant keep up because you’re doing too many burpees, consider yourself timecapped.

Push press + push jerk + split jerk x 4

Kaheksan kierrosta:

Bench Press x 8 reps 40 - 60%

Ring Rows x 8 reps

Kokeile eri oteleveyksiä tangosta, pienet nousut loppua kohti painoissa.

Penatulos ylös!!