HPC 5 x 42,5-52,5/30-40 kg

2 min AMRAP
TGU 24kg/16kg
1 min rest
3 complexes for time 70kg/50kg
3 cleans
3 jerks
3 front squats
1 jerk
3 back squats
1 jerk behind the neck
1 OHS
every time you break the complex do 10 burpees

AMRAP 15:00
10 Hand Release Push-ups
15 Sit-ups (your choice of style today)
20 Air Squats

4x6
@80%
Rest 2min...

3 Rounds:
Row 50/40 cal Row/Bike/Run
20 Pull-Ups
30 Pushups
40 Sit-Ups
50 Air Squats

(Time cap: 30min.)

E2MOM for 12min
Rounds 1-2
12 1-Arm KB swings
remaining time double unders

Rounds 3-4
12 KB-cleans
remaining time double unders

Rounds 5-6
12 KB-snatch
remaining time double unders

Change arm on every round.
Challenging weights.

Every 2min. x6
Build to a heavy set:
3 Hang squat Cleans

SitUps 4x20

Kyykky 3x8x70%

Kylkilankkunostot 4x20 / puoli

Suorinjaloin mave 4x15

Yhden käden kulmasoutu 4x8-15 / käsi

Apuliikkeet voit tehdä modernisti kiertoharjoitteluna

4x6 1 1/4 squat

9x
New Interval every 5th minute
alt between a, b and c

A) 20/15 Cal. SkiErg
20 Situps
15 KB Swings 24/16kg
10 Goblet Squats

B) 20/15 Cal. Row
15 Wall Balls
50 Double Unders

C) 20/15 Cal. Assault/Echo Bike
16 DB Snatches 22,5/15kg
10 Burpee over DB