A,
1 Ground to Overhead + 1 Hang to Overhead
(Any style goes! , You cannot drop the barbell after the first rep)
Build to Daily max in 16 mins!
Rest 2-3 mins between Heavy sets !

B,
EMOM 12
Odd min: 5 Power Snatch @60/43kg
Even min: 5 Clean & Jerk @60/43kg

Choose a weight, You can complete each movement with! Tng reps !
Work should be done sub 30sec!

• Bar muscle up drills
• kip swing/ hips to bar/ banded bmu/ jumping low bar bmu

4 rounds for quality
1-2 bmu
6 dips
12 v-ups with stick, Toes to stick

Juoksu n. 60 minuuttia.

15 min verryttely

2 x 4 min kovaa juoksua, vetojen välissä 2 min palautus.

• vedot kiihtyviä, eli kiihdytä vetojen edetessä.

15 min loppuverryttely, hölkkää tai kävelyä.

For time:
15-12-9
- Pull-ups
- Push-ups

Rest 2:00

12-9-6
- Pull-ups
- Push-ups

TC 10min

Partner Amrap 20

8/6 cal machine
6 up&down

Emom 50

1) Kone
2) Kone
3) 8+8 Yhden käden rengassoutu (kierto)
joka toinen kierros:
8+8 lapapunnerrus +kierto vast. nilkkaan
4) 30s kuppi +30s kaari
5) lepo

Team of 2 workout
In 32:00

4000m Row/ski/8000m bike
Remaining time AMRAP:
30 Wallballs @9/6kg
30 Box Jump Step-downs@60/50cm
30 Toes to Bar

Split work as you wish, one working at a time.
Score is reps of the AMRAP part.

For time:
80 DU
35/28cal Row
25 Burpees
60 DU
30/24cal Row
20 Burpees
40 DU
25/20cal Row
15 Burpees
20 DU
20/16cal Row
10 Burpees
10 DU
15/12cal Row
5 Burpees

Jefferson Kang Curl
3 x 3. Rest 60s
- Light weight, this is a mobility exercise
+
15 breaths (6s inhale, 1s hold, 6s exhale, 1s hold)

50min easy work

400m run / walk (PK)
500m row (PK)
30 Box step up (PK/VK1)
30 Sit-up (PK/VK1)
30 Scaled push-ups (long sets…)(PK/VK1)