3-4 rounds, rest as needed:

6 Weighted Pull-Up
8 Bench Press
15-25 GHD Sit-Up

Go AHAFA, rest as needed. Scale if needed.

4 set, 6 Front Squat + 6 Squat Jump

Bar from the rack. Do squat jumps immediately after front squats. Go AHAFA, rest as needed. Scale if needed.

Clean and jerk, go every 1:30-2:00

3 x 2+1 @ 70%
2-3 x 2+1 @ 75%
2-3 x 2+1 @ 80-85%

– 2+1 = 2 cleans + 1 split jerk
– Drop the bar between cleans, reset and go

For time:
2 rounds:
12 KBS (US) 32/24kg
15m Walking Lunges 2x20/15kg
12 Ring Push-ups

• REST 3:00

2 rounds:
9+9 SA DB Power Snatches 20/15kg
15m Walking Lunges 2x20/15kg
9 HSPU

• REST 3:00

2 rounds:
6 Double DB Devil's Presses 2x20/15kg
15m Walking Lunges 2x20/15kg
6m HS-Walk

E6MOM x6, alt. between a & b:
a) 15/12 cal echo bike
10 C2B / pull up
5 squat snatch
10 C2B / pull up

b) 15/12 cal row
5 squat snatch
15 T2B
5 squat snatch

Rx: 50 / 35 / 60-70% of top cycling weight (today's part 1)

Skaalaus:
- valitse C2B sellainen skaalaus, että pystyt tekemään ensimmäisen sarjan putkeen halutessasi.
- T2B pitäisi pystyä tekemään max. 2 osassa läpi treenin, skaalaa tarvittaessa toistomääriä tämä tavoite mielessä

Tavoiteaika 3-3,5min / intervalli, TC: 4min / intervalli. RPE 8 eli pystyt ylläpitämään kierrosaikoja läpi treenin.

5x10 rest 3-4min

AMRAP 10

20 Weighted Box Step-Ups
10 Single Arm Devils Press
5 V-Ups

DB 15/10kg

8min AMRAP
15 jumping squats
1 legless rope climb

4 min rest

8min AMRAP
15 push-ups
3 back squats @ 75%

Jefferson Curl 3x15

Sjmv 15-12-10-8-8-8
-nousevat kuormat (2-3 viimeistä sarjaa voi olla samalla painolla)

Pystypunnerrus käsipainoilla istuen 4x8-15

Ojentajat kumpparilla/taljassa 4x15-20

Hauiskääntö 4x15-20

A)
15 mins to find the daily max of :
3 pos. squat clean
- high hand
- mind hang
- floor

B)
For time:
20 Clean + Jerks @60/40kg
20 Bar Facing Burpees
15 Clean + Jerks @70/45kg
15 Bar Facing Burpees
10 Clean + Jerks @80/50kg
10 Bar Facing Burpees
Timecap: 14 mins