Maastaveto 3x3x70%, 2x2x80%, 1x90%

Stoppiveto 5x70%

Yhden käden kulmasoutu 3x15 / käsi

Etuheilautus 3x15
-raskas!!

2-3 SETS
12 DB Upright Rows
15 DB Bent Over Reverse Flyes (or use weight plates)
-Rest :30-
1:00 Plate Gun Hold (work for as much of the minute as you can)
-Rest As Needed b/t Sets-

In teams of three

50min amrap
5000m row
Rest of time Holleyman
5 wallball
3 hspu
1 power clean 100/70kg

3 rounds for quality
10 Front Squats
90s Easy pace Bike, Row, Jog, Ski
5 each Front Rack Reverse Lunges
90s Easy pace Bike, Row, Jog, Ski

• Goal: Challenging sets for strength, recover fully on the cardio piece.

"Complexicated"
12 Rounds
7 Deadlift
5 Hang power clean
3 Front squat
60/40
-Rest 1min.-
21-15-9
Thrusters kb/db
Pull ups
-Rest 1min.-
100/70 cal EB/ski/row
Cap 20min.
Death by Burpee box jumps
2-4-6-8...

For time with partner - you go, I go:

50-40-30-20-10
Double kb suitcase deadlift (2x24 / 2x16)
Box jump (60/50)

TC: 15min

3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jumps

Rest 4 Minutes Between Rounds

Round 1: 60/40kg
Round 2: 50/35kg
Round 3: 40/30kg

EMOM 3 x 6

Penkkipunnerrus 12 - 10 - 8 - 6 - 4 - 4 50 - 80%
Istumaannousu lisäpaino mukana (DB/KB) x 8

10 rds 2min. work/1min. rest
10-15cal ergo
rest of time db snatch alt.

Kyykky 2x95%

Penkki 3x5x70%

SitUps 5x8

Suorinjaloin mave 2x20
-kevyt