3 Rounds For Time :

10 Power Clean 80/60kg
10 Bar Muscle Ups
30 Wallballs 20/14lbs

TC 20

10 rounds for time of:
10 Alternating Kettlebell Goblet Lunges, 24/16 kg (5/5)
8 HR push ups
6 Shuttle Runs, ( 1 rep = 2x7,5m)

Timecap: 18 mins

For total rounds and reps:
AMRAP in 4 mins of:
8 Dumbbell Hang Power Cleans, 2x22.5/15 kg
2 Wall Walks

Rest 3 mins

AMRAP in 4 mins of:
6 Dumbbell Power Cleans, 2x22.5/15 kg
4 Bar Muscle-ups/ strict pull up/ burpee pull up/ 8 heavy ring row

Rest 3 mins

AMRAP in 4 mins of:
4 Dumbbell Squat Cleans, 2x22.5/15 kg
6 Pull-ups kipping / jumping pull up

EMOM x 42

1) row
2) walking lunge
3) kbs
4) plank hold
5) echo
6) rest

40-50s work time/ steady pace not all out

Every 2 mins for 10 mins

3 Deadlifts, 75% 1RM
- full reset btw reps

RX
For time:
21-15-9
Thrusters (29/43 kg)
Pull-ups

INTERMEDIATE
For time:
15-12-9
Thrusters (29/43 kg)
Pull-ups

BEGINNER
For time:
15-12-9
Thrusters (15/20 kg)
Ring rows

Penkki 3x3x75%

Kapea penkki Max5
-3vkn progressio, jätä varoja vielä ensi viikkoon

Kulmasoutu 5x10
-penkin vastaliike

Kiertäjät kyljellään 3x20 / käsi

4 kierrosta

500/400m soutu/1000/800m pyörä
20 kp tempaus
15 maljakyykky
500/400m soutu/1000/800m pyörä
15 etunojapunnerrus käsien irrotuksella
20 istumaannousu

Aikaikkuna 24-30min

24min parin kanssa

40cal laite
20 raaka tempaus 43/35/30/25kg
20 raaka rinnalleveto + työntö
40 istumaannousu

Toistot saa jakaa vapaasti

6x Muscle Snatch + 2 Power Snatch

• Find the heaviest set