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:

4 rounds for time
5 strict press @ ~70% of 1RM (from the ground)
5 strict pull ups
10 pistol squats (goblet squats)

3min time window
200m Run
Perform as many Burpees as possible.
1min Rest
5 Rounds
Result is number of Burpees.

Turkish get-up x 10 (5 right, 5 left). Use a light weight

For Time
- 15 x TTB
- 20 x Burpee
- 25 x KTE
- 30 x Airsquat
- 35 x Pull up
- 40 x Push Up
- 45 x Sit Up
- 50 x Box Jump (50/60cm)

3 ROUNDS
- 10 x Squat Clean (70/50 kg)
- 20 x Wallball (9/6 kg)