AMRAP 14 mins
Buy in: 100 DUs
Then
1 Kipping Pull up
1 Shoulder to Overhead @60/43kg
1 Burpee Box Jump Over @ 60/50cm
2 Kipping Pull up
2 Shoulder to Overhead
2 Burpee Box Jump Over
then 3,4,5 and so on

2 mins REST

AMRAP 14 mins
Buy in: 100 USA Swing @24/16kg
Then
1 Hand Release Push up
1 Power Clean @60/43kg
1 Wall ball@9/6kg
2 Hand Release Push up
2 Power Clean @60/43kg
2 Wall ball@9/6kg
then 3,4,5...

Kapea penkki 4x5 (30-40-50-60%), 70% x amrap

Kyykky 4x5 (40-50-60-70%)

Leuanveto 3x amrap (jos menee väh. 6 toistoa) TAI
Kehonpainosoutu 3x amrap (penkkiote)

Pystypunnerrus käsipainolla 3x8-15 / käsi

Vasarakääntö käsipainolla 3x8-15 / käsi

2 rounds for time:
12 thruster (42,5 / 35)
12 pull up
- rest 1:1
12 pull up
12 thruster
- rest 1:1

TC: 12, RPE9-10.

WARM-UP:

3 Rounds of:

:45s Ski erg
20 Banded pull aparts
15 Medball bearhug squat jumps
12 Rolling tricep extensions
10+10 1-Arm kettlebell deadlifts
5 Caterpillar burpees
10+10 90/90 hip openers

---

STRENGTH

Front squats,
2 x 5 @ 75%
2 x 5 @ 78%
5 @ 80%

Back squats,
8 @ 68%

8 @ 70%
8 @ 72%
8 @ 74%


Note: Last week we did back squats first. This week we do the front squats first.

---



ACCESSORY

Bulgarian split squats,
4 x 12/12 (hard)

Reverse hyper,
4 x 12 (hard)

Standing 1-arm behind the neck tricep extensions,
4 x 12/12 (moderate)

Strict pull-ups,
4 x max reps

Sandbag bearhug hold,
4 x 1:00 min

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(OPTIONAL) CONDITIONING



Metcon (time)

4 Rounds for time:
20/15 Calories ski erg
15 Dual kettlebell swings 20/12kg
10 Dual kettlebell shoulder to overhead 20/12kg

Incline Dumbbell Bench Press ( AHAP )

5 Sets Of 6

Send Off 3:00

Warm-up:
1600m Run

——Then——

Every 5min x 8
400m Run
10 Burpees
30 DU

• Keep a steady pace throughout the workout. Make sure you get at least 1:30 Rest btw sets.

7 sets of Sumo Deadlift + Deadlift
Set 1: 3 Sumo Deadlifts + 3 Deadlifts @70%
Set 2: 2 Sumo Deadlifts + 2 Deadlifts @75%
Set 3: 1 Sumo Deadlifts + 1 Deadlifts @80%

——then——

4 sets, building up to days 1RM
1 Sumo Deadlift + 1 Deadlift
- Rest 2-3min btw sets

600m Juoksu
30 Työntö/vauhtipunnerrus kahvakuulalla
30 Ilmakyykky
600m Juoksu
30 Rinnalleveto kahvakuulalla
30 Ilmakyykky
600m Juoksu
30 Kahvakuulaheilautus
30 Ilmakyykky
600m Juoksu

3 sets of Snatch Balance
Set 1: 3 @50% 1RM Snatch
Set 2: 3 @55%
Set 3: 3 @60%
- Rest 2min btw sets