1 min. max reps C2B pull ups
6 min. Row max meters.
5 min. find yous Thruster 5 RM.
Rest 3 min.
6 min. AMRAP
20 Hand release push ups
20 Box jumps 60/50 cm
20 Wall Ball 20/14 lb
20 T2B
20 DU

total time 21 min.

For time
30 wall ball shots
10-15 burpee pull ups
30 wall ball shots
10-15 burpee pull ups
time cap 12 minutes.

For time:

10-9-8-…-1
target burpee
t2b/ v-ups/ abmat sit up

Timecap 10 min.

4 x E4MOM

7 tng power clean 80/50 kg
40 m sled push

• Go all out!

Find TM in 15min:

Push press + push jerk + split jerk

Bench Press

1 x 4 x 75%
2 x 4 x 80%
1 x 4 x 85%
1 x 3 x 90%
1 x 2 x 95%

Sendoff 3:30

AMRAP 6 (Reps)

Squat Cleans 70/50kg

For time:

Run 150m
30 Overhead Squat 30/20kg
Run 150m
30 Front Squat 30/20kg
Run 150m
30 Back Squat 30/20kg
Run 150m

3 - 3 - 3 Snatch balance

70-80% Snatch max. Lepää 90s.

5 kertaa:

3 lower half strict pull-ups / australian + 3 upper half strict pull-ups / australian + 3 normal strict pull-ups / australian.

Käytä pientä kuminauhaa tai painoa jos tarvitsee. Vähennä toistoja osioittain jos et pysty hallitsemaan liikettä.

Lepää 1-2 min.