2 rounds of 5-4-3-2-1 (unbroken sets) Hang Power Cleans, lift every 1:15:
Set 1: 5 @55% of 1RM Power Clean
Set 2: 4 @60%
Set 3: 3 @65%
Set 4: 2 @70%
Set 5: 1 @75%
- Add weight in round 2 to each set.

4 rounds for time
300m run
12 C2B
12 push press 50kg/35kg

4x5 Shoulder Presses @65%
- Rest 2:00 btw sets

3 sets of
A) 5-8 Strict Chinups (weighted if possible)
B) 10-12 Double DB Bench Press (Green: 8-12 strict kb high pull)
C) 10-12 Sumo Deadlift High Pulls

• Rest about 60-90sec between movements and sets.

AMRAP 45

2 Rounds of:
6 HR Pushups
8 Sit-ups
6 Single Arm Hang Clean & Jerk
8 Box Jumps

20/15 Calories

2 Rounds of:
6 Ring Dips
8 Toes-to-bar
6 Single Arm Devils Press
8 Wall Balls

300m Run

Clean and jerk 1 RM

1 RM Press

Front Squat 5-3-1-3-5
*5 Hip extensions / glute ham raise between every set

Thruster
5 - 4 - 3 - 2 - 1

KARHU CROSSFIT

”PARTNER IN CRIME”
Paritreeni EMOM4 for 32min:
P1: 4min ERGO / EASY JOG
P2: 4min Cindy on steroids: 5 pull-ups, 10 push-ups, 15 air squats, 20 wallball shots.

REST

Paritreeni yhdessä 20min vuorotellen:
10/8/6/3 BENCH PRESS / FLOOR PRESS