45min Amrap:

+1 toisto jokaista liikettä, kaloreita +5/ kierros

Kone
Askelkyykky (molemmat jalat=1)
Rengassoutu
Olkapääkosketus lankussa
Istumaannousu
Hyvää huomenta tangolla
Niskan takaa vauhtipunnerrus tangolla

-Matalalla teholla alusta loppuun.

10min each

Odd: 5MU +7 air squat
Even: 10 push ups 8air squat

REST 2min

Odd: 15 hspu
Even: 15 WB

REST 2min

Odd: 3clean 80/60kg
Even: 15 T2B

Pull Up
Air Squat
Push Up

SINGLE ARM FARMERS CARRY 20m+20m 32kg/20kg
10 HSPUS
20 LUNGES 50kg/35kg
600m RUN
10 RING DIPS
10 BURPEES
10 T2B

EMOM 16
1. min : 15/12 cal ski
2. min : 15 floor press @2x22,5/15kg
3. min : 10 dumbell thruster @2x22,5/15kg
4. min : 6-8 Sandbag G2OS

4 Rounds
1:30 min work/15s rest
1)Row
2)Amrap:11 V-ups + 7 Up Down + 5 pull up
3)Run
4)Amrap: 20 Single arm swing + 20 Box step up

50 DB Hang Power Clean + Push Press @2x22,5/15kg
- Goal: TOUGH effort!
Timecap: 8 mins

Extra:
Superset
Banded Triceps Extension: 3 x 20. Rest 45s.
Elbows Out DB Row: 3 x 10 each. Rest 45s.

2 Rounds for time:
25 Power Cleans (52.5/35kg)
25 Bar Facing Burpees

Timecap: 10:00

Extra: Banded Facepull-apart: 100 quality reps.

Every 3min for 18min (6 sets)
Push press
Set1 - 5 reps
Set2 - 3 reps
Set3 - 6 -1 rep
The goal is to build to today´s 1-RM

5 rounds:
30sec Max reps Strict ring dips
30sec Rest
30sec Max reps Inverted Row
90sec Rest