24min AMRAP

YGIG

1) 10 Plate devils press 20/15kg
2) 20 Plate squat - 100m Run

3x

2min Echo Bike
1min Shuttle Run
2min SkiErg
1min Shuttle Run
2min BikeErg
1min Shuttle Run
2min Row

1min rest between rounds

7min Amrap

10 Seinäpalloa
10cal Echoa
10 Raakapunnerrusta 35/25kg

2min tauko

7min Amarap.

10 Punnerrusta
10cal hiihtoa
10 Etukyykkyä 35/25kg

Aikaa vastaan:

10-9-8-7-6-5-4-3-2-1 Hspu
20 cal laitteella

3 rounds of
30s. DU's
7 ring row
4 1-arm DB OHS e/s

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2 rounds 3 reps each
- sots press behind the neck
- OHS
- snatch Pull
- snatch pull under
- split snatch (focus on leg ext.)
- high hang snatch
- snatch

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5 sets of 3 reps
Front Squat
all sets AHAFA
rest 2 min b/W
_______________-
5x every 2:30
1 complex @65-70% of 1rm
2 Snatch pull + 2 hang power snatch + 2 Snatch

Bench Press

2 x 8 x 70%
2 x 6 x 75%
2 x 4 x 80%

Rästi

10-8-6-4-2
Alternating seated DB Press
5-4-3-2-1 Wall Walk

Rest 2:00 Btw sets.

3 Rounds For time:

10 Front Squat 85/60kg
20 TTB
60 Double Unders

( 8 - 11 )

Deficit Strict Handstand Push Ups

( based max test without deficit )

5 - 10 UB : 3-2-1-1-1
10 UB : 4-3-3-2-1
15 UB : 9-8-7-6-5
20 UB : 12-10-8-6-4

Deficit 2"/1"