2 Rounds:
10 Bar Muscle-Ups
20 Lateral Barbell Burpees
30 Deadlifts 100/70kg
40 Wall Balls

Light Option

2 Rounds:
10 Pull-ups / Ring Row
20 Lateral Barb Burpees
20 Deadlifts
30 Wall Balls

*Score = Time it takes to complete the workout

Power Clean
Build to a Heavy single in 6-10 sets. Rest 2:00
- Sets of 3,3,2,1,1,1,1,1…

2 Rounds For Time:
21 Calorie Row
21 Box Jump
15 Calorie Row
15 Renegade Row with push-up
9 Calorie Row
9 Strict Pull-Ups

22.5/15 kg

"DT"
5 rounds for time:
12 Deadlifts @70/47kg
9 Hang Power Cleans
6 Push Jerk

TIME CAP = 12:00

Extra:
Reverse Plank: 4 x 20s on 10s off.

3rds
B1 12-15 Cyclist Squat (3s alas lasku)
lepo 60s
B2 12-15 "veto yläviistosta kuminauhalla yhdellä kädellä stopilla ala-asennossa"
lepo 60s

A1 Bulgarian Split Squat 12/side
Rest 60s
A2 Single arm Bent over row with pause 12/side
Rest 60s

4 rounds
10 lunges 60kg/40kg
10 front squats 60kg/40kg
10 cal air bike

EMOM 30

1) Alt. Incline (15kg plate) Reverse Lunge 2x DB’s (Front Rack Hold) 12-16
2) High Plank DB Pull Throughs 10-14
3) 1/2 Split Romanian DL 2x DB’s 8+8
4) Alt. Arnold Press (Sit on Floor) 8+8
5) DB’s Skull Crusher 10-12
6) Rest

7min AMRAP

12/9 Cal
12 Istumaannousua

2min tauko

7min AMRAP

9 Burpeeta
12 Kp/KK tempausta

AMRAP 12:00
5 Deadlifts @100/70kg
10 Wall Balls @9/6kg
15 Toes to Bar
Goal: 4+rounds

Extra:
Banded pull through 1x100 reps