Squat clean 3 RM

Optional Accessory:
CONDITIONING

5 rounds for time:

Ski 30/22cal
10-15m Prowler Push + Pull (medium loading)

RPE 3-4

Sub Ski to Airbike or Rowing if you don´t have a Ski Erg.

CONDITIONING

40-60min for Quality, rest as needed

Airbike/Row 5min
2-8 MU
40m Sandbag Carry
5-10 Rower Pike-Up
6+6 Single Arm KB/DB OHS
10 Double KBS (eyelevel)

RPE 3, enjoy moving well

On the 2:00 x 6 Rounds:
25% Max Ring Muscle-Ups
7-7-5-5-3-3 Front Squats

In teams of 2

AMRAP 30min

25 Mountain Climbers
20 Wall Ball Shots
15 Kettlebell Swings
10 Burpees
5 Ground to Overhead (40/60 kg)

Liikkeet vuorotellen edeten eli toinen aloittaa 25 mountain climberillä - toinen jatkaa Wall ballit jne...

8 Rounds for time:
21 Push-ups
15/12cal Row
9m HS-walk
6 High box jumps 80/60cm
3 Rope climb 4m
1min Rest

TC50min

3 rounds for quality of:

8 Dumbbell Push Presses
6 Burpee Box Jump
4 Round Run

3 sets of:
DB Bench Press x 15 reps @40X0
Rest 90s.
Banded Face Pulls x 15 reps @40X0
Rest 90s.

merkkaa db bench

1)
20 minutes for a squat snatch double
(try to hit 80-90% of 1RM)
2)
20 minutes for a heavy single

2x16 Front Rack Reverse Lunges (8 Each Leg)
2x20 Weighted AbMat Sit-Ups - 3x20

*After Each Set, Complete 30-40% of Max Strict Pull-ups