Category: Yleinen

Shoulder press
1*10
1*8
1*6
1*6
1*6

For time:
30 Strict pull-up
30 Handstand push-up
30 Pull-up
30 Ring dip

Power clean
5*3 @max80%

5 Rounds:
6 Bar muscle-up / chest to bar pull-up
7 Power clean 80/55

Weighted pull-up
1*10 60 %
1*8 65 %
1*6 70 %
1*6 75 %
1*6 80 %

5 Rounds for reps:
1 min Row (Calories)
1 min Double-unders
1 min Walking lunges
1 min Burpees

Back Squat
1*10 60 %
1*8 65 %
1*6 70 %
1*6 75 %
1*6 80 %

5 Rounds:
9 Burpee box jump 24/20
9 Deadlift 120/85

Team workout,

1 min Cleans
1 min Push jerks
1 min Rest
2 min Cleans
2 min Push jerks
1 min Rest
3 min Cleans
3 min Push jerks

60/40kg

Back Squat
1*10 60%
1*8 65%
1*8 70%
1*8 75%

4 rounds:
25 Wallball 20/14
12 Handstand push-up

Power Snatch
3*2

12 min AMRAP of,

20 Snatch 40/25
15 Burpee over bar (hand release)
15 Snatch 50/30
15 Burpee over bar (hand release)
10 Snatch 60/35
15 Burpee over bar (hand release)
5 Snatch 70/40
15 Burpee over bar (hand release)
As many Snatches as possible 80/45

Video & standards for workout

Weighted Pull-up
3*10

20 min couple AMRAP of,

30 Cal Row
10 Strict pull-up

Push Press
1×10 60%
1×8 70%
1*6 75%
1*4 80%

12 min AMRAP of,
12 Ring dip
15 Box over jump
18 Kettlebell swing 24/16