" BlackJack"
21 mins AMRAP
21 KB USA swing @24/16kg
21 Sit up
21 HR Push up
GOAL: 3+rounds

For time!
With a pair
100 wallballs
80 DB lunge
60 Box jump overs
40 DB snatch
20 Pull ups
-2 min rest-
10 Burpee box jump overs
30 T2B
50 Calories
70 HR Push ups
90 DB squats

Weighted dips 5x3

Alternating between Weighted Pull-ups & Seated Shoulder Press ( 5 Rounds )

Pull-Ups 1-1-1-1-1
Seated Shoulder Press 5-4-3-2-1

Go Every 2:00 ( Total 20:00 )

Deadlift

10-8-6-4

1-2reps in tank

Penkki 3x6x80%

Sotilaspenkki 70% x amrap

Pystysoutu käsipainoilla 3x20

Pullover 3x20

Ojentajat kumpparilla 5x15-20

Warm Up
2 rounds
45s easy/30s mod/15s fast cardio machine
6-8 inch worm + push ups
6-8 squat strech per side
then 2 rounds
6-8 reps each movement :
deadlift, hang power clean + front squat + push press
rest 30s bwn round

Weightlifting (22 min total time)
Every 30 sec for 8 times
1 hang squat clean (mid thigh) @60-70%
rest 2 min
Every 45 sec for 8 times
1 hang squat clean (below knee) @65-75%
rest 2 min
Every min for 8 minutes
1 squat clean from floor @70-80%

Metcon
8 min amrap
3 power snatch
3 overhead squats
3 thrusters
target weights @50/35kg, scaled 42.5/30kg or 35/25kg.
target 6+ rounds.

Snatch High Pull + Power Snatch

7 x ( 2 + 1 ) x Every 2:00

Hang Power Snatch + Snatch Push Grip Jerk ( BHD Neck )

7 x ( 1 + 2 ) x Every 1:30

E90s x6:
a) 8-12+8-12 bulgarian split squat (weight anywhere) / RIR0
b) 6-12+6-12 s.l. hip thrust / RIR 0-2
- aloita heikommalla jalalla ja mätsää toistot vahvemmalla