40 DU's
9 Thrusters (42.5/30kg)

(Time cap: 8min.)

• Ohjeistus:
• Tangon tulisi olla sen verran kevyt, että kykenisit suorittamaan kaikki sarjat 1-2 osassa.
• Vaihda tarvittaessa DU's - > SU's.
• Skaalaa tarvittaessa toistoja alas.

[On the 0:00]
1 Round:
30 Lateral Barbell Burpees
30 Power Clean and Jerks 40/30kg

[On the 5:00]
2 Rounds:
15 Lateral Barbell Burpees
15 Power Clean and Jerks 40/30kg

[On the 10:00]
3 Rounds:
10 Lateral Barbell Burpees
10 Power Clean and Jerks 40/30kg

8 x Burpee Box Jump Over
15/12 cal Ergo

Strict Ring MU

Wod
Run
5x400m
Work/Rest 1:1

1) Back Squat: 3 x 5 @80%. Rest 2:00

2) Squat Clean: 6 x 1, every 60s.
- add weight each set up to a heavy single.

Back squat:
6x 73%
4x 81%
2x 89%
2x 89%
2x 89%

Rest 2-3min. btw sets.

• Ohjeistus:
• Progressio vko 4/6. Samat toistot, lisää kuormaa.
• Käytä vyötä, vain jos on pakko.

10min
Push Press x 6-8
Bent Over Row x 6-8
rest as needed btw sets

AMRAP 12
21 Wall Balls
15 Situps
9 Power Snatches 50/35kg

Shoulder press

5x5

*Go by feel with weights

YOU GO I GO 4min:
10/12 cal Assault

1min REST

YOU GO I GO 4min:
10 Box step ups + 5 Burbees

4 x 6 Deadlift 55-65%
90s – 2min REST

4 rounds:
YOU GO I GO (full round)

10cal Row
10 Box Jumps
6 Push Ups