5x3 (75%)

4x8 Strict press @65%

1A) strict HSPU 3x3
1B) behind the neck pull ups 3x3

Lämmittely:

10 minuuttia

Askelkyykky kävely 20m
20 istumaan nousu
5 riipusta voimatempaus
5 valakyykky

Takakyykky, Tempo 30X1

5x3@60-70%

Työntö, toistot suoraan tiputuksesta

5x3@50-65%

Tempaus, lattiasta taskuille rauhallisesti

8 x 1@65-75%

2 kierrosta
Juoksu 1 maili
Soutu 2 Km

24min AMRAP
Row calories,
EMOM 3 burpees.
Workout starts with burpees, both athletes perform the burpees and rowing starts when both are done with the burpees.

5 rounds
men 50kg/ women 35kg
5 shoulder press
5 front squats
5 back squats
5 snatches/ cleans

10 rounds

1 power clean 100/70
4 hspu
6 knees to elbow

Metcon (time and load)

In 12:00 minutes:

30 squat cleans for time (choose weight)

In the remaining time build up to a heavy squat clean.

With a Partner
As many Cal. As possible in 15min.
One on a machine and the other One is Running 300m, switch placec every 300m.