For time:
Buy in 400m run
Then 4 rounds
15 Wallball
15 V-up

Timecap 8 min

Emom 9
1: Chin over bar hold 20s.
2: Handstand hold 20s. (kasvot kohti seinää)
3: Superman hold 20s.

EMOM 15 mins

1.min : 5 shoulder press
2.min : 20 sec Front Squat bottom hold
3.min : 10 supinated grip bent over row

Zercher Squat
5-4-3-2-1
- from floor
- make it heavy each set

For time:
400m run
5 rounds of " Cindy"
3 rounds of "DT" @ 50/30kg
5 rounds of "T2B Cindy"

Timecap : 16mins

• Cindy :
  5 pull ups / T2B
  10 push ups
  15 air squats

• DT :
  12 Deadlift
  9 Hang Power Clean
  6 Jerk

4 rounds

40 DUs

10 kb-snatches 24kg/16kg

10 back squats 90kg/70kg

10 ring dips

AMRAP 13
50 KB/DB Snatches 24-25/15-16kg
40 Burpees
30 Toes-to-bar
20 Handstand Pushups

3-position Power Clean & Jerk

In 12min work up to a heavy complex
(Power Clean + Hang Power Clean + Hi-Hang Power Clean + Jerk)

12 min AMRAP

20 C2Bs

20 boxjumps 60cm/50cm

20 ringdips

20 situps

Power snatch + hang power snatch

-80% of max / lisää painoa edeltävään verrattuna