“Johnny”
Buy-In: 1,200 Meter Row
2 Rounds:
19 Calorie Assault Bike
87 Double Unders
7 Rope Climbs
Cash out: 1,200 Meter Row

Snatch Grip Deadlift 5x3, AHAFA

Rest as needed, use straps if needed.

AMRAP 2 min

10 Box Jumps (50/60 cm)

10 Push Press (30/50 kg)

rest 2 min

AMRAP 2 min

10 Box Jumps (50/60 cm)

10 Push Press (30/50 kg)

rest 2 min

AMRAP 2 min

10 Box Jumps (50/60 cm)

10 Push Press (35/55 kg) huom NOUSEE PAINO

30x1 Snatch
New lift every 30sec.
Start @65% and work up to AHAFA

8min EMOM:

1) 5-15 C2B
2) 5-10 HSPU, deficit if you can

Scale if needed.

10 min
1. 15 pallon isku
2. 7+7 1 käden venäläinen kahvakuulaheilautus

tauko

10 min
1. 10 1 käden käsipaino thruster
2. 6+6 1 käden kulmasoutu käsipainolla

7 rounds for time of :

14 alternating Dumbell DL
7/7 DB push press

Front Squat
5x3reps @ 80-85% of 1RM FS
- 2-3 mins between sets
- keep good posture
- no fails

Pert 1

3-6-9

clean 80kg/50kg

bar over burpee

rest 3min

part 2

4 rounds

8 thrusters

8 T2Bs

8+ 8 kb snatches 24/16kg

lrest 2min

part 3

50 cal row

50 cal airbike

Push press
5x3reps @ 80% of 1RM push press
- go heavy
- good form

Accessory:
5x10/10 dumbbell row