AMRAP 20min:
7.6m OH Lunges (45/29.5)
8 Bar facing Burpees
7.6m OH Lunges
8 C2B

(1.52m=1rep)

Raaka rive 5 x 5

2 x 10 @ 50-60%

10 Rounds of (1min ON/20sec OFF)
RUN (Shuttle 10m + 10m)

2 minuuttia rintarangan avaus selin kuntopallon päällä.

3min EMOM
3 Power Clean & Jerk T&G (Heavy 3:s)

ca 1-2min rest

3min EMOM
2 Power Clean & Jerk T&G (heavy 2:s)

ca 1-2min rest

7min EMOM
1 Clean & Jerk (work up to a heavy 1RM)

Emom 8
one power clean + 3 split jerks (3sec pause)

For time:
21-18-15-12-9-6-3
- Thruster 35/25kg
- Pull-ups

5-5-3-3-1-1 Push Press, go for a heavy 5RM, 3RM and 1RM

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, mountain climbers

3rds(8)
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Power(16)
bench press pull chart week 6
2 sec pause squat-5x2
deadlift 5x1 work up to hvy

Fitcamp
50 step ups 24/20
40 g2oh 25#
30 oh lunge 25#
20 burpees to plate
10 handstands or 6 wallwalks

Metcon
emom 12
even-7 ohs 95/65
odd-14 cal airdyne/row

Metcon-comp
emom 12
even-7 ohs 115/85
odd-5 muscle ups

Finisher
25 t raise
25 w raise
50 slow bicycles
1 min side plank per