EMOM 10:
Hang power snatch + OHS (@60-70 %)

In teams of 2, style you go i go, perform
60-40-20 reps for time:

T2B
Push press (50/35kg)
Burpees over bar

Alternate every 5 reps.

5 sets of 10 Bench Presses + 10 Bent Over Rows
Set 1: @55%
Set 2: @60%
Set 3: @65%
Set 4: @70%
Set 5: @75%
- Rest 2min btw sets
- Choose weight for Bent Over Row
- Score: Bench Presses

3 - 5 rounds of

A.
12 rep Elevated Heel Kettlebell Quad Squats+20 sec ISO Hold

B.
20 Alt. DB Arnold presses
20 Alt. ISO Hold DB reverse flys

C,
10-20 sec Hollow Flutter Kicks
Rest 10 sec
10-20 sec Hollow In & Outs
Rest 10 sec
10-20 sec Max V-Ups

https://www.50pullups.com/

Clean complex: (10-15min)

1 Clean pull +
2 Tall clean +
2 Push jerk in split

Huom! Kevyt ja tekniset painot. Kompleksi toimii lämmittelynä raskaampia nostoja varten.

Emom 12

1) 7-10 Boxihyppyä
2) 1-3 Köysikiipeilyä

2min tauko

Emom 12

1) 4-6 Devil's pressiä
2) 10 KK/KP riveä kyykkyyn riipusta

Rest day - what did you do?

AMRAP 20 mins with partner

Partner A - Row for cal

Partner B
1 Rope Climb
10 DB Thrusters@ 2x 22,5kg/15kg
20 Sit-Ups
Goal : 7+ rounds
When Partner B finished then you switch!

Score : Total meters and total rounds

Split jerk telineeltä

2x3 @75%
2x2 @vähän lisää
2x1 @haastava