3 min AMRAP Thruster 35/50kg,
rest 2 min.
3 min AMRAP Power Clean 50/70kg,
rest 2 min.
3 min AMRAP Dead lift 65/90kg.

Power clean
Build up with single lifts as long as you reach 70% of 1RM.
Then
5 x 4 touch and go power clean
rest 2 minutes after each set.

4x
Alternate between a and b

a) 3-5 reps Tempo Ring Dips (3 sec in every position)
b) ME Ring Dips

16min EMOM:

1) 5 Power Clean @65-75%
2) 5-10 TTB

Ohje: tee vuorominuutein 5 raakaa rinnallevetoa ja 5-10 TTB. Skaalaa painoa ja toistomääriä tarvittaessa.

“KELLY”
5 rounds for time
400m run
30 box jumps
30 wall balls

Four rounds for time of:
14 Alternating Db/Kb Snatch (24/16 kg) (7 per käsi)
14 Toes to Bar tai Knees to Elbows
400 Meter Run

Time Cap 25 min

Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Köysikiipeily 5 m tai roiku tangossa 30 sec
Minutes 3-4 & 9-10: L-Sit Hold x 30 sec
Minutes 5-6 & 11-12: Handstand Walk x 10m tai seinällä HS 30 sec

Eli liike vaihtuu 2 min välein.

3 rounds for time of:

• 30 kettlebell swings, 1.5 pood
• 20 triple-unders
• Run 400 meters

Muscle upp progressio

5 rounds for reps (50 sec work, 10 sec rest)

1 minute box jumps
1 minute wall ball shots
1 minute row for calories

-Score is total reps