4 RFT:
15m KB front rack walking lunges 2x20/15kg
20 HRPU (Hand release push-ups)
30 Sit-ups

TC 15min

• @78-80%
• Rest 2-3min

“Mighty Ducks”
3 persons teams:
60 clean & jerk 60/40
400m row/ski
30 C2B
400m row/ski
100 burpee over bar
400m row/ski
30 C2B
400m row/ski
60 clean & jerk 60/40

Cap: 30 min

EMOM x8
1) Row 45-50sec
2) 5 Pull-Up + 10 Push-Up + 15 Air Squat

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Thoracic Flow 2.0 video

• From 5cm block (use a plate)
• 10cm lift off, then 1-2sec pause, then explosive pull (1sec up).
• 2-3min rest
• Be carefull not to put too much weight (keep it explosive, leave 2 in the tank)

The title says it all :)

Complete the following four 6min amraps in teams of three. One is doing ski/row/assault/bike, one is doing the other two movements, one is resting. The result is calories done all together.

2 min rest in between the amraps

A) AMRAP 6min
Bike max cal
Pull up 5
Slamball over shoulder 6

B) AMRAP 6min
Assault bike max cal
Deadlift 5 (80/55kg)
Wall ball 6 (9/6kg)

C) AMRAP 6min
Row max cal
GHD or weighted sit-ups 5
GTOH 6 (42,5kg/30kg)

D) AMRAP 6min
Ski max cal
HSPU 5
Box step over with 2xDB 6 (15/10kg)

3 rounds:
10-20cal C2Bike/Airbike
10 Medball Clean
5 Russian Push-Up video

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5-10 Down Dog to Cobra video

"Tall Snatch" 5 x 3

Tempaus

1x2x70%, 1x2x75%, 2x1x80%, 2x1x85%, 2x1x90%

Tempausveto 1x3x95%, 1x3x100%, 1x2x105%, 1x2x110%

Takakyykky 5x70%, 3x75%, 3x80%, 3x85%, 3x90%

Accessory:
Leuanavto 3 x 10
Lisäpainolankku 3 x 40 sek

EOM 10 min
5 rounds:
Hang Power snatch + power snatch