IN TEAMS OF 2
AMRAP x 15 MINUTES
4 Double DB Hang Power Clean & Jerk @22,5/15kg
4 Box Jump Overs @60/50cm
2 Ring or Bar Muscle-Ups /4 Burpee Pull-Up
Partner 1 completes a full round and then change!

REST 3 mins

AMRAP x 15 MINUTES
4 Double DB Devils press
4 High Box jump@75/60cm
2 wall walk
Partner 1 completes a full round and then change!

EMOM27:
a) power clean / stoh / C&J*
b) 7-14 cal row (TC: 45s)
c) rest

*Rds 1-3: 5 power clean
Rds 4-6: 5 stoh
Rds 7-9: 5 clean & jerk

Aim to keep the same weight in the bar for all movements & rounds.

A1) negative HSPU 4x2, hold 5s in the 90 degree angle then go down as slow as possible
scaling on box knees/feet
A2) shoulder press 3x2x75%
no scaling
A3) Support on rings 3x20s
rest as needed

4x4 Muscle Cleans @65%
- Rest 2min btw sets

DL: 2x10 (50-60%)

DELOAD WEEK

18min AMRAP

Person 1: 1 round for both sides:
7 KB hang power clean
7m KB front rack walking lunge
7m KB overhead carry

Person 2: Easy row

Pendlay Row 5x5x25%

Maastaveto 2x95%

Etukyykky 3x3x80-90% (etukyykyn maksimista)

SitUps 5x10

four sets of two

Etuheilautus kahvakuulalla 5x20
-kevyttä lantion herättelyä, sarjojen välissä lonkankoukistajien pumppaavat venytykset x10 / puoli

Kyykky 4x4x70%

Maastaveto 5x1x80%

Etukyykky 5x5
-nousevat sarjat, viimeinen saa olla jo tiukka

Sivutaivutukset käsipainolla 3x20 / puoli

RX
3 x 6:00; rest 2:00
600m Run
20 Box Step Overs @60/50cm
20 Kipping Chest to Bars / Pull-Ups
-Max Sit-Ups w/ Time Remaining-

SCALED
3 x 6:00; rest 2:00
600m Run
20 Box Step Overs
20 Jumping Pull-Ups / Ring Rows
-Max Sit-Ups w/ Time Remaining-
RPE 7

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30 Prayer Stretch on Box
10 Alt. Wrist Push-Ups
:30/:30 Half Pigeon Stretch on Box