3 Rounds
1:00 Row + 18 AbMat Sit-Ups
1:00 Bike + 7-12 CTB Pull-Ups
1:00 Row + 18 AbMat Sit-Ups
1:00 Bike + 7-12 Deadlifts (225/155)

AMRAP 7
9 Deadlifts 120/85kg
3 Muscle-Ups

Rest 3min

AMRAP 5
7 Deadlifts 100/70kg
7 Bar over burpees

Rest 2min

AMRAP 3
5 Deadlifts 80/60kg
10 Pushups

Clean & jerk complex

1 power clean
1 hang clean
1 frontsquat
1 push jerk
1 split jerk

Tanko ei saa käydä välillä maassa tai telineissä. Tavoitteena maksimipaino!

On The 2:00" x 3 Rounds (18:00):
A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats
B) 15/12 Calorie Row, 15 GHD Sit-Ups
C) 15/12 Calorie Row, 7 Thrusters, 7 CTB Pull-Ups

Barbell - 95/65

3 rounds 30s ON, 30s OFF
front rack hold 140kg/80kg
support on rings
ABH
hang 140kg/80kg
HBH

4 rounds
run
10 HSPU
10 pistols
10 T2B

4 Four sets of:
Push Press x 8/8/8/6 @20X0 (HUOM! Kasisarjoissa kolmella viimeisellä toistolla ylöstyönnön puolivälissä 4s. stoppi!)

Rest 2 min
Single Arm DB Bent Over Rows 8/8/8/6 @2010 (Tee toistot ensin heikommalla puolella ja sitten vahvemmalla)
Rest 2 min

Build it!

4-5 rounds of:

1) Single leg deadlift with barbell 10 reps / side

2) Non Alternating Reverse lunge 10 reps / side (KB / DB)

3) One Arm shoulder press with kettlebell 10 reps / side

4) Triceps push ups 10 reps

5) One Arm Ring Row 10 reps / side

6) Biceps Curl with barbell 10 reps

Rest 2 min between sets!

Quality only!

5 x 4 front squat + 7 back squat.

Start @ 60% front squat 1 RM

50 kb swings 32/20kg
40 burpees
30 T2Bs