For Time:
50-40-30-20-10:
AbMat Sit-Ups
25-20-15-10-5:
Calorie Schwinn Bike
10-8-6-4-2:
Deadlifts (275/185)

Every 2 minutes for 10 minutes (5 sets):

Bench Press x 2 nopeesti nostettuna, kuorma kevyt

B. Every 3 minutes, for 9 minutes (3 sets):
Front Squat x 5 reps @ 75%

Tää on jo raskas joten huomio kropan pitämiseen hallussa, ei kipata eteen vaan eturäkki kuntoon

For time: (timecap 10min)
5-4-3-2-1 MU
10-20-30-40-50 DU

then

For time: (timecap 10min)
10-8-6-4-2 HSPU
2-4-6-8-10 Burpee Box Jump overs

5x5min AMRAP (rest 2min)

Run around the box
+
A) 10/7 Cal. Row
5 Burpee over Rower

B) 10 Wall Balls
30 Double Unders / 50 Singel Unders

C) 7 Box Jump Overs
7 Pushups

D) 10 KB Swings 24/16kg
25 Lateral Jump over KB

E) 12 DB Snatches 22,5/15kg
15 Situps

For Time:
800 Meter Run
50 Overhead Squats (45/35)
800 Meter Run
50 Thrusters (45/35)
800 Meter Run
50 Front Squats (45/35)

Find semi heavy high hang snatch (use 5-6 lifts)
Find semi heavy hang snatch (use 5-6 lifts)
Find semi heavy snatch (use 5-6 lifts)

Only good lifts counts. For real. This is for quality, not kilos.

Death by:
Thrusters 40/25kg

1. Min 1 rep
2. Min 2 reps
3. Min 3 reps and so on until failure

21-18-15-12-9-6-3 reps for time of:

• 95-lb. power cleans
• Sit-ups
• Back extensions

kerro mitä teit?