For time
9 Toes-to-bar
12 Pullups
15 Thrusters 60/40kg
18 Bar Facing Burpees
15 Thrusters
12 Pullups
9 Toes-to-bar

For time :

21-15-9
Power Clean 42,5kg/30kg
Wallball Shots 20/14p

TC 7

10 min AMRAP in pairs

10 shuttle runs (1 = 2 x 7,5m)
7 chest to bar pull ups

You go / I go (full rounds)

1x [ 1 Power Clean + 1 Hang Power Clean + 1 Front Squat + 1 Power Jerk ]
Build up to the heaviest set of ( 1+1+1+1)
--then--
EMOM6 mins @ 90-100% of 1st part!
odd min: 1 Power clean + 1 Front squat
even min: 1 Hang power clean + 1 Power jerk

3 kierrosta 6-8×/liike

Ulkokierto
Vipunosto sivuille
Käsipaino / tankopenkki

AMRAP 10
15 KB Swings
15 Toes-to-bar
20/15 Calories

rest 3min

AMRAP 10
15 Wall Balls
15 Box Jump Overs
14x10m Shuttle Runs

20min for Quality
10 Double KB Deadlifts + 30m Farmers Walk + 10 Double KB Deadlifts
8/8 DB Curl + Press (alt arms)
30/30sec Copenhagen Plank
8-12 RIng Rows

3RM Deadlift

Amrap: 30min
1-3 rope climb
10 Db bench
10+10 Db row
10+10 suitcase deadlift
20-40m prowler push

Valmentajan valinnalla vatsoja.