6x3x1+1+1

Rive+etukyykky+työntö

75-85%

rive+kyykky+työntö = yksi setti tää siis kolmesti putkeen ja tämä x6 annetuilla prosenteilla

2 rounds for time

30 cal row
25 toes to bar
20 wall ball
15 thruster 42.5/30 kg
10 chest to bar pull ups

For time:
Complete a round of chief
3 Power Cleans 60/40kg
6 Push-ups
9 Air squats
btw the sets of annie:
50-40-30-20-10
- DU
- Sit-ups
Finish with the set of chief.

So its 50 reps of du & su, then set of chief 3,6,9. 40 reps of du & su, then set of chief and so on, until you finish with the set of 10 reps and chief 3,6,9.

AMRAP50

26 DU
12 KB TATER 24/16
26 PUSH UP
12 TEHDAS BURPEE 15/10
26 WB 9/6
12 THURSTER
26 CAL ROW
12 PULL UP
26 WB SIT UP

Keep steady pace, just do, rest as needed.

Kinkunsulattelua
Rästejä yms

Pidä hauskaa!

Assault or Row

5 sets: 3min hard, 3min easy.

The goal is to maintain the same speed during the fast period. You can push this pretty hard, but don`t start too fast, or you will crash.

General Warm-Up
Oly Warm-Up
Split Jerk Footwork Review
Jerk Balance Drill
Split Jerk Practice

Raakarinnalleveto riipusta

8x3@80-90%

Vauhtipunnerrus

5x5@niin ylös kuin onnistuu

4 rounds 30 s ON, 20 s OFF
support on rings
hang from the bar
hand stand
hollow hold
1 min rest