AMRAP 6:
12 Hang Power Cleans (52.5/35kg)
9 Front Squats (52.5/35kg)
15 Hand Release Push-ups

Rest 2:00

AMRAP 8:
200 Meter run / 250m Row
9 Hang Power Cleans (52.5/35kg)
6 Kipping C2B Pull-ups

Rest 2:00

AMRAP 10:
200 Meter run / 250m Row
9 Power Cleans (52.5/35kg)
6 Kipping Pull-ups

• Beginner Options: Replace Hang Power Cleans/Power Cleans with Russian KBS Replace Front Squats with Goblet Squats

Push Press
10-9-8-7-6-5 AHAFA

Dip and drive in the start, catch with straight legs

For time:

1,6km Run
20 Rounds of ”Cindy”
1,6km Run

Snatch from the block, above the knee.

8x2 (no touch and go, set up a good starting position)

Rest 60-90sec between sets

RPE 4-5

5x5min (2min rest)

A) In 2min: Row 500/400m + ME Burpee over Rower
Rest 1min and repeat

B) EMOM 5
8 Burpee + 8 Wall Balls

C) 1min SkiErg
1min rest
1min Assault Bike
1min rest
1min Row

D) In 2min: Run + ME Squat
Rest 1min and repeat

E) 5x
40sec ON/20sec OFF
Double Box Jump Overs

For against Heart rate (moderate level)
3 Rounds

1000m Jogging
10 unbroken Back squats (advance challenge bodyweight)
5 unbroken Bench/ Floor press (BW)
10 unbroken Lunges (1/2 BW)
5 unbroken Press (1/2 BW)
500m Jogging
20 Hollow rock band assisted core & shoulder activations (10m Handstand walk)
5 Hollow rock band assisted press (HSPU)

Työntöveto + rive riipusta polven alta + työntö

8x(1+1+2)@70-80%

Raakarive + työntö (samaan vauhtiin)

6x1+1@60-70%

VAPU, saksista

(4+4)x2
(3+3)x2
(2+2)x2
nousulla

1: Bicep curls x8
2: C2 rollout (vatsaliike soutulaitteessa) x8
3: Donkey kicks boksilta x8-10
4: L-hang 20s.

1) Speed Close Grip Bench Press: 5 x 5 @50%, on the minute.

2) Pull-up Volume Accumulation. Rest 90s between sets. Change grip every other set ie. wide grip pull-up, shoulder width pull-up, regular grip chin-up, close grip chin-up.

• Aiming between 20-35 reps total in 5-7sets.
• Add weight if possible.
• Partner assisted as needed.

3a) 1-Arm KB Row w. rotation: 3 x 10 ea. Rest 30s.
3b) Heavy Banded Single Arm Banded Pushdowns: 3 x 10-15 ea. Rest 30s.

4) RKC Plank: 4 x 15-20s. Rest 60s.

For time:
15-20-25 Toes-to-bar
9-12-15 Thrusters 50/35kg
3-6-9 Burpee over Bar