3 sets of Overhead Squat
Set 1: 5 @50%
Set 2: 5 @55%
Set 3: 5 @60%
- Rest 2min btw sets

POST-WORKOUT STRENGTH
Floor Press
10-10-10

*Start Light and build to moderate. All sets unbroken and with a clear :01 pause at top and bottom.

4 Rounds
1:00 - Burpees to 15cm Target
1:00 - Gymnastic Pull Option*
1:00 - Box Jumps Step Down
1:00 - DB Renegade Rows
1:00 Rest
*Pulling Options...
Ring Row
Bent Arm Hang and Hold (aim for 2 x :10-:15 per 1:00)
Strict Chin-Up/Pull-Up

• RPE: 6-7
• Video: https://vimeo.com/831623387?share=copy

5 sets of Power Snatch
Set 1: 3 @70%
Set 2: 2 @75%
Set 3: 1 @80%
Set 4: 1 @85%
Set 5: 1 @90%
- Rest 2-3min btw sets

8x
2min ON/2min OFF

20/15 Cal.
+
5x7,5m Shuttle Run
+
Max reps in the remaining time of
DB Snatches (after SkiErg)
Wall Balls (Row)
Burpees (BikeErg)
Box Jump Overs (Echo)

Vala-askelkyykky 5x8/8
-kevyt/keskiraskas

Penkki käsipainoilla 4x12-20
-kämmenet vastakkain/kädet kylkiin

Etuheilautus yhdellä kädellä 3x20
-vartalon vierestä
-käsipainolla

Ylileveä penkki 3x15-25
-laske tanko kurkkua kohti
-kyynärpäät sivuille
-kevyt, varovasti voi lisätä kuormaa

Polviennostot riipusta 3 x max.toistot

In teams of 4 person

Cash in: 40 synchro jumping squat

4x 1km run with partner
Total of: 400 air squat
100 synchro KBS 16/24kg
100 synchro DB snatch 15/22,5kg

Cash out: 20 synchro burpees with jump on the plate

5x3 Tall Jerk
- Rest 2min btw sets
- Stay light and focus on technique

AMRAP 8
4 one arm devil’s press @22/14kg
6 A-jumps
10 V- ups

A1) Weighted dip 3x5x30´40%
A2) push ups 3x8
A3) DB shoulder press 3x20