3 rounds of
15 jumping squat
12 HSPU
9 deadlift 90/55

21-15-9
hang power snatch 40/30
pull up

8 rounds of
20 DU
5 wall ball 9/6

rest 5 min between workouts

AMRAP 8
15 Wall Balls
12 Power Cleans 60/40kg
9 Toes-to-bar

Rest 2min

AMRAP 8
12 Push Jerks 60/40kg
9 Front Squats 60/40kg
6 C2B Pullu

With partner:

120 DU's
40/32cal Row / Air bike
20 Thruster

(split any way)

Rx: 60/40kg
Masters: 50/35kg
Scaled: 40/30kg

3 Rounds of
21 Wall Balls
14 Handstand Pushups
7 Deadlifts 140/100kg

Snatch deadlift
3x2r
2 reps in the tank.
Go every 120s.

Build to Heavy Single

5 sets of
5 Push press + 2 Push Jerks

Mobility work
1:30 quad smash with roller (R/L)
1:30 glute smash with roller
2:00 quad strech
2:00 pigeon pose

4 x Tabata!

*Tabata pull up
*Tabata push ups
*Tabata sit ups
*Tabata DU

Your score is total reps during all tabatas

liikkuvuusharjoituksia
palauttava treeni..