8/side Push Press w/KB or DB
rest 1min
4-8 weighted Pull Up
rest 1min
6-8 Floor Press

AMRAP 3:
10/7 Calorie Assault Bike
9 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3:
10/7 Calorie Assault Bike
7 Hang Squat Cleans (115/80)

Rest 3 Minutes

AMRAP 3:
10/7 Calorie Assault Bike
5 Squat Cleans (135/95)

For Time:
25-20-15-10-5-10-15-20-25
Wallball
Rest 30sec Between sets.
Target under 11min

Optional Accessory:
CONDITIONING
2 rounds for time:

Row 1000m
25 KBS @24/16kg
25 Wallball

RPE 3-4
Target: KBS, WB unbroken

Tehdään tiimeissä ja lajit julkaistaan lauantaina 12.1. Sana on vapaa :)

Optional Accessory:
CONDITIONING

6min AMRAP:

4 Box Jump (75/60cm)
4 Bar MU
24 DU

RPE 3-4, scale if needed.

Row 3x400m, 1min rest between sets
try to keep the same pace on every round

For time
1 Heavy DL 120/80kg
2 Box Jump 24/20"
3 HSPU
4 C&J 42/30kg
5 Push up
6 Pull up
7 KB Swing 24/16kg
8 DU
9 Ring dip
10 Thruster 42/30kg
11 K2E
12 Pistol squat (6/leg)
1st round: 1 DL
2nd round: 2 Box jumps + 1 DL
3rd round: 3 HSPU + 2 Box jumps + 1 DL
...
TC 40min

12 min EMOM
1) 10 thrusters 42,5kg/30kg
2) 10 T2Bs

Max snatch