1min ME shoulder press 30kg/20kg
30s rest
6 min AMRAP
6 hang power cleans 60kg/35kg
row 200m
30s rest
1 min ME shoulder press 30kg/20kg

Dumbell concentrated bicep curl
(12-10-8)
Alternating between arms
No rest
Standing position

4 rounds;
12 x Candlestick to Pistol (6 each leg, alternating legs)
12 x Kipping Toes to Bar
12 x Snatch Dumbbell (6 each arm, alternating arms)

Record scaling and weights used.

100 x Wall Ball
while the other in plank position
100 x Box over Burpees
while the other does mountain climber

Overhead press:
1. Round 37,5 % of max
2. Round 45 % of max
3. Round 55 % of max
4. Round 60 % of max
5. Round 67,5 % of max
6. Round 77,5 % of max

Muscle Up sekä dippi/pito progressioita

run 400m
30 pushpresses 40kg/30kg
30 kb snatches 24kg/16kg, 15 eachhand
30 burpees
30 box over jumps (touch on top)
row 400m

On the minute:
4 thruster (60/40kg)
8 burpee

continue as long as you can perform movements within one minute.

Record details and amount of suffering in this movement.

Sumo dead lift high pull
Medicine ball clean / käsipainoilla
Abmat