4 Rounds for time:

50 DU
15 Toes to bar
10 HSPU

TC 10 min

3 rounds for time

20 box over burpee
400 m run

Time cap 13 min

Goodmorning
4x12r @ max weight with good form
Rest 90s. between sets.

Every 2 min / 15s Rest x 8

1. 30/25 cal row
2. 10 muscle clean & press + 5 thruster 20/15
3. 300-400m run
4. 3 wall climbs + 30 DU

Taukoa tulisi jäädä juoksussa ja soudussa 15-30s. Muut kaksi kevyellä tahdilla.

G-Skills
Bar MU

G-Wod
EMOM 5
1-3 Bar MU

Accessory
4 Rounds:
YGIG
A1. 20-30sec Hanging knee tuck hold
A2. 8-12 Bar dip

AMRAP 5 (REPS)

21/15 Calories Row
6 Rower Over Burpees

Omatoimi:

Tässä ee toenna säästellä tai ainakaan pelätä et tuntuu pahalle :)

Suu kiinni ja vetoja!

2 Mins on : 1 Min Off
60 Double unders
15 T2B
AMRAP Devils press 2x22.5/15kg

Time until you complete 100 Devils press (This is going to be very hard so set a target of 80/70/60! Decide after the first round and hit it!

TC 30 Minutes.

Scaled option 80/60
40 DU or 80 singles
10 t2b or 15 knee raises.

** 1 x Clean Pull + 1 x Hang Power Clean (Under knee) + 3 Shoulder Press**

Find in 20 minutes max. weight complex.

6-8 sets
power clean + front squat + push press + back squat + behind head
push press
start with 30-40% of your 1 rm power clean&push jerk from last week
and add weight 2,5-5kg to next set
rest 1-2 min bwn sets.

1 clean high pull + 1 Clean + 1 front Squat

Build up to something heavy but keep good form.