3 rounds for max reps:

• bodyweight bench press (max 75% of 1RM)
• pull-up

Rest 2 minutes between rounds.

Shoulder to overhead (60% of 1RM Push press)
Row (calories)
Push-up
Pull-up

Rest 1 minute between exercises

For time

• 800m run
• 50 Burpee
• 100 DU
• 50 Burpee
• 800m run

Timecap: 22min

3 x Squat Clean on the min for 10 min
@70%

24 Min EMOM;

1. 10 T2B
2. 5-10 HSPU
3. 5 C&J @ 60% ( Pwr C&J)
4. Rest

In pairs:
1min Row
20 sec rest
1min Wall Balls

Score: Total Calories+Wall Balls

5x2
Be explosive.

9x3min erät:
5 shoulder press
5 pull ups

kasvata painoa viim kerrasta

12 Min AMRAP;
3 Power Cleans 70/40 KG
6 Pull Ups
9 Burpess

6 min AMRAP

10 burpee Pull ups
10 C&J 50/30KG