AMRAP 7
7 Box Jumps 60/50cm
7 T2B

In 20min, build by feel:
1 Clean & Jerk

5 sets:
2 Weighted Chin-ups @60-70%
- Rest 2min btw sets

5 sets:
3 Back Squats
Sets 1-2: @76%
Sets 3-5: @81%
- Rest 2min btw sets

——— Then ———

In 12min, build to days heavy:
1 Back Squat

EMOM 4:
10 Deadlifts @55-60%

• Rest 2min

EMOM 4:
5 Deadlifts @70-75%

5 sets:
10 Alt. DB Bench Presses (5 each)
- Other arm holds on top
- Rest 2min btw sets

For Time:
21-18-15-12-9-6-3
Power Snatch 35/25kg
Before each set of Power Snatch, complete 10/7 Calorie Assault Bike/ 14/10 Cal Row / 10/7 Cal Ski Erg / 100m Run

Score = Time it takes to complete the workout

On the Minute x 15:
1 Snatch

*Score = Heaviest Load

Intervals

90sek ON/ 90sek OFF x 6 (alternating a/b)

A. 5-20 Kipping pull up/ c2b/ bmu
Rest of the time max cals row

B. 5-20 Kipping hspu
Rest of the time burpees

• use max 30sek for gymnastic movements
• total time 18min

Warm Up
2 rounds
2 min cardio machine
10+10 good morning with barbell (toinen jalka kengän mitan edessä)
:30 excentric toes to bar / knee raise
10 sumo deadlift high pulls wih kb

Strenght
Build to heavy 5 rep set on Dead Stop Sumo Deadlift
2x8reps@35-50% and 4x5reps @60-80% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Strict Knee raises / Strict Toes to bars
2x5-10 reps @warm up sets
2x5-10 reps (hard set)
rest 1-2 min bwn sets

Metcon
3 rounds

1 min on / 15 sec off
1) air bike
2) double unders
3) burpee pull ups
4) rest
so after burpee pull up round there is 1 min 30sec rest. go hard on each set but
make last one the best! know your pace!