Power Clean
6 x 2. Every 60s.
– 2-3 Warm-up sets.
– Reset between each rep

3 rounds for time
80-60-40 double under
40-30-20 KB swing 24/16

For Time w. a partner

0:00-20:00
8 Box Jump w Step Down (60/50cm)
10 Alternating DB Snatch @22,5/15kg
12 Butterfly Sit-ups

22:00-32:00
Max 40 Meter CrossBody Carry
(Front rack- Overhead)

– Goal: Challenging pace, one partner completes a full round of the first AMRAP while the other partner rests.

Extra:
Wheels on the Bus
3 x 30-45s. Rest 60s.

Bar Muscle up
- kip swing
- hips to Bar
- jumping bmu
- banded bmu

2 rounds (a+b+a+b)

A. AMRAP 2
3-6 Bar muscle up
Max reps single DB burpee box overs

Rest 1min

B. AMRAP 2
5-15 Kipping pull up
Max reps single DB box overs

Rest 1min

5 Rounds For Time:
60 Double Unders
9 Hang Power Cleans 50/35kg
1-2-3-4-5 Rope Climbs

Rest 1 Minute After Each Round

*Score = Time it takes to complete the workout

Rest day - what did you do?

4 Rounds For Time
30 Double Unders
20/16 Cal Row/ Bike/ Ski
90 Meter Farmers Carry (32/24 kg)
Timecap: 15 mins
– Goal: Challenging effort
Extra:
Banded face pull
3x 30 reps Rest 60s

Sumo high pull 5x5
-kohtuu raskas, mutta edelleen tekniikan/lantion ehdoilla!

Maastaveto 4x4x80%
-90s palautukset

Maastaveto 2x10x70%

Etuheilautus otteen vaihdoilla 3x20

Reverse Hyper 5x12-20

Every 4min for 5rds
20/18 cal Row
10 Burpee Box jump Over

Re-test

1x Max reps Unbroken set:
Muscle up / Chest to bar / Pull up