12 min EMOM
6 push ups
6 T2B
6 Air Squats

0-8:
2 Power clean

8-16:
4 Front squat

16-24:
2 Clean pull

• 3-4 sets/each
• Build to heavy sets.

Kyykky max2

Etukyykky 3x6-8 (50-60% max2:sta)

Kylkilankkunostot 5x20 / puoli
-lyhyet palautukset

With partner AMRAP in 21 minutes of:

7 KB DL (2xKB/DB)
7 KB Front squats (2xKB/DB)
7 HSPU
*You go, I go.

*Choose heavy KB´s/ DB´s . Goal is to go unbroken on each set.

1) strict pull ups 2x12, 1 x ME
2) Weighted negatives 3x1x90%

20-15-10-5
wall ball 9kg/6kg
row cal
box jumps 60cm/50cm

9-15-21
Power Clean and Jerks 45/30kg
Box jump over 60/50cm

-Rest 1:1 between sets-

6-9-12

Power Clean and Jerks 75/55kg
Burpee box jump overs 60/50cm

AMRAP 30:00
10 Burpees
15 Box Jump Step-downs @ 60/50cm
20 Cal Row
25 Air Squats

Goal: measure your round times throughout the workout and keep them +/- :05 all the way!! 5+rounds

20 box overs 60cm/50cm
20 Cal Air bike
20 Pull ups
20 Thrusters 42,5kg/30kg
20 Burpees

Close Grip Floor Press in Glute Bridge
- Build to a heavy weight in 4 sets then perform 3 sets of 3 with that weight.
- Same grip as last week