7 DB Cluster (2x 22.5/15kg)
7 Bar Muscle up

(Time cap: 12min.)

• Go by feel (hard/easy)
• Scale if needed
• Should complete 10+ reps unbroken, when fresh

5 kierrosta

50 tuplanaru hyppyä
35 polvet rintaan (tuck ups)
20m askelkyykkykävely kiekko suorilla käsillä

1 min lepo kierrosten välissä

Death by push ups & ring dips on 15 minutes

Part 1: 15 min
First minute do one push up
Second minute do two push ups
Third minute do three push ups and so on...

Part 2: 15 min
First minute do one ring dip
Second minute do two ring dips
Third minute do three ring dips and so on...

Jos tipahdat kyydistä. Aloita alusta eli toistot alkaa taas 1,2,3 jne.

"Doce"
3 Rounds of AMRAP 4, resting 4:00 between:
27/21 Calorie Row
21 Power Cleans
15 Burpee BJO (24"/20")

Part #1 - 135/95
Part #2 - 115/80
Part #3 - 95/65

8-12 x HSPU
12-16 x DB Snatch

6-8 x Strict Pull Up
6-12 x Dip

Weighted Chin-up: 1RM. Rest 2:00

Options:
– Bodyweight, Accumulate 20 challenging reps using a slow + controlled tempo of 2121 (2 down, 1 bottom, 2 up, 1 at top)
– Partner Assisted: Accumulate 20 challenging reps
– Beginner: Accumulate 50 Barbell Rows

Snatch & jump

12 MIN OTM

Odd: 5 TNG squat snatch (light weight)
Even: 3 High box jump

6 @65%
3 @70%
6 @65%
3 @75%
6 @65%
3 @80%

Rest 2min btw sets

Penkki 5x1x max3

Hybridi-Lankku 5+5+5+5+ (noin 70% penkin maksimista)

Leuanveto vastaotteella 5x8-12

Hauiskääntö tangolla 5x10-15