100 DUs
50 sit ups
50 push ups
50 pull ups
100 Dus

3 rounds
12 C2B
12 side squats
30+30 side crunches

WARM UP

5-10min Row/Airbike/Bike
Then 3 rounds:
3+3+3 Wall Squat video
10m Inchworm Walk
10 Ring Row

---

Squat Flow with a Plate video and/or 10 Double Banded Passthrough video

Power Clean 3x1

6rds
1rd of Bear Complex @ 70/45
10 x Bar facing burpee

"Jack in the Box"
For Time:
1000 Meter Row
75/50 Calorie Erg Bike
10 Bar Muscle-Ups
40 Dumbbell Box Step-Ups (50/35# to 24"/20")
10 Bar Muscle-Ups
75/50 Calorie Erg Bike
1000 Meter Row

Shoulder super sets

Super sets

3 rounds:

12 shoulder press with barbell
12 (6/6) one arm shoulder press with dumbbell

*Valitse paino niin, että jaksat tehdä toistot putkeen. Liikkeiden välissä vain välineen vaihdon mittainen tauko eli mahdollisimman putkeen supersarjana liikkeet.

4x
4min. On / 4min. Off:

A.)
28/24 cal Row / Air bike (cash in)
amrap:
5 Strict HSPU + 5 Strict Pull up

B.)
28/24 cal Row / Air bike (cash in)
amrap:
8 Power clean + 8 Front squat
(Rx: 50/35kg)

• 2x A & B (alternate)
• Barbell should be light (~35%/Front squat 1rm)
• Go by feel, scale reps down if needed.

5 Rounds, new every 4th minute
20/15 Cal.
30 Air Squats
7 Power Snatches 50/35kg

For Time, Partitioned Any Way:

RX
40 Muscle-Ups
80 Cal Row
120 Wall Balls 20/14 lb, ball to 10/9 ft

Scaled
40 Chin Over Bar Pull-Ups
80 Cal Row
120 Wall Balls 14/10 lb, ball to 10/9 ft

Time Cap: 20 min.