AMRAP 30 with a partner:
500m Row
2 x Stairs
200 Double Unders or 3:00 Single Unders
100 Hand Release Push-ups

– Goal: One person works keeping effort around 75%.

7-10 Strict Toes to bar
30-45s. Sandback carry
2-4 Rope climb
Rest as needed.

(Time cap: 15min.)

2 Push press
2 Push jerks
2 Split jerks

• Find a heavy set in 20min.

400m Run
21-15-9
Devil's press w. 2 DBs/KBs
Pull-ups

Cash out: 60 Double unders

Every round starts w. 400m run and Double unders only once after everything else.

Max reps ring dips

Maastaveto 2x2x95%

Penkki 2x5x70%
-1s stopeilla

Stoppiveto 3x1x70-80%
-mieluiten pienempi % ja suurempi teho/nopeus

“Jumping Diane”

21-15-9
Deadlift @100/70kg
HSPU Kipping

*after each set of ( DL -HSPU) do 30 Double Unders!

Timecap : 12mins

30/24 cal Air bike / Row / Run
15 Sandback cleans (60/45kg)

(Time cap: 6min.)

• Ohjeistus:
• Go hard, or go Home.
• Säkki tulee nostaa hartian päälle (Ei ylitse) ja vartalon tulee olla täysin ojennettuna ja säkki kontrollissa. Pudota säkki takaisin eteesi.

4 sets of a 2-position Clean (a full Clean immediately followed by a hang Clean) at 60% of Clean 1RM

21-15-9
DB bench press
Banded pull apart