B.

5 Rounds x AMRAP 3:
200m Run (Buy in)
And then...
amrap:
“Macho Man”
(w/ db's, Rx:2x 22.5/15kg)

Rest 1 Minute Between Rounds

• 1 rnd Macho Man: 3 Power clean 3 Front squat 3 Push jerk

C.
3-5 rds: (super sets)
7-10 Ring dips
7-10 Ring rows
10-15 GHD sit ups / Weighted Sit ups
Rest 90s.

1-20 reps of

Deadlift 1.5xBW
Bench Press 1xBW
Squat Clean 3/4xBW

Waving Back squat (15 mins)
6-1-6-1-6-1
- keep the same for the sets of 6s
- add weight each time for the heavy singles

"For Time (TC: 18')
21 Clapping Push up
21 Thrusters @40/30kg
400 meter Run
18 Clapping Push up
18 Thrusters
400 meter Run
15 Clapping Push up
15 Thrusters
400 meter Run

"

2 devil presses 20/15kg
2 box step overs 60/50cm, holding 20/15kg DB's
4 devil presses
4 box step overs
6 devil presses
6 box step overs
Etc...
Add 2 reps per round

E3MOM FOR 21MINS

20 heavy russian KB swings
10 Push-ups
20 Jumping lunges

*Uusi kierros lähtee aina 3 min välein. Kahvakuulaheilautus nyt venäläiseen tyyliin eli n. rinnan/kasvojen kohdalle riittää. Ota omaan tasoon nähden raskas kuula.

Go out for a longer run (45-60 minutes) ☀️

For time:

5 rounds:
10 Pull-ups
10 Bench presses 60/42kg
20 WB 9/6kg

Rest 5

500m Row
21-15-9 T2B

Rest 5

12 Power cleans @50/35kg
9 @60/42kg
6 @70/50kg
3 @80/55kg
Do 10 HR push-ups btw sets, not after 3 reps.

Takakyykky 6 x 6 x 80%

Kyykkyyn työntö niskasta Te - ote

5 x 2 x 65 - 80% (Te)

"No feet" Tempaus

5 x 2 x 65 - 75%

Lisäpainolankku 4 x 30sek

Leuat 4 x 12

4x
3min ON/2min OFF

Alt. A and B

A) AMRAP of
9 Thrusters 42,5/30kg
9 Pull-ups

B) AMRAP of
7 Deadlifts 100/70kg
7 Handstand Pushups
7 Wall Balls