Round 1
CTB Jumping pull up (50,40,30,20,10)
Jump Squat (10,15,20,25,30)

(3 min explanation + 15 min cap) 18 min

Round 1:
100m row
V snaps x 10
Medicine ball clean x10 (w: 15/20#, m: 25/30#)
Torsion control x10/ (1s pause at top of each rep. No pause = no count. You trainer is watching!)

Round 2: 150,10,10,10/
Round 3: 200,10,10,10/
Round 4: 200,10,10,10/...

Set up boat race style. Start at row and cycle through. Rest is waiting to row

15 minute AMRAP
20min

BACK SQUAT
65% 2 X 3
70% X 5

75% X 2x2
80% X 1

B: Benchmark

30 x lonkan ojennus tangolla
1min roikunta
20 x lonkan ojennus tangolla
45sek roikunta
10 x lonkan ojennus tangolla
30sek roikunta

Laatua.

BB Bench x 5
OH DB Press x 10
Push ups x 15

3.5 - 4 minute x 4 sets
20 minutes with explanation

15 x Thruster
1 x Stairs
15 x Thruster
1 x Stairs.
- Pick a weight you can do the first set of thrusters unbroken.

Record details and time.

For time:

50 Pistols
25 Ring dips
40 Pistols
20 Ring dips
30 Pistols
15 Ring dips
20 Pistols
10 Ring dips
10 Pistols
5 Ring dips

5 x Clapping Push Up
10 x Kettlebell Swing (Heavy)
15 x Box Jump
5 Rounds, Minimum Rest

Työntötekniikkaa tasatunnein.

Olympia-tason nostaja kiskaisee slow-motion, kaunista: