A.
15x
1 min ski
30s rest
1 min Assaultbike
30s rest

Go hardest sustainable pace.

B.
Emom 21:
1: 30s pistol squat
2: 3-8 mu
3: 3 strict HSPU ( use as big deficit as possible)

3 min work, 2 min rest: (AB-AB-AB)

ALPHA:
12 "Clean Deadlifts"
9 Hang Power Cleans
6 Shoulder To Overhead
Max Rep Box Jumps

2 min rest

BETA:
9 Hang Power Cleans
12 Power Jerks
Max Rep Burpees

2 min rest

Kässäri ja hupsuharjoituksia yhteensä 30 min
Esim. loppuun 10min emom
Even: hsput 4-8
Odd: käsillä kävely/seisominen 20 sek

Load the barbell with 65-75% of the days max and complete the complex of:
1 Power snatch + 5 OHS
2 Power snatch + 4 OHS
3 Power snatch + 3 OHS
4 Power snatch + 2 OHS
5 Power snatch + 1 OHS
6 Power snatch + 0 OHS

No tng lifts. New set every 2 minutes.

4x

In 5 minutes:
1min Sledge push (Skillmill max resistance)
20 KBS 24/16kg
20 T2B
Remaining time Burpees

2min Rest

In 5 minutes:
400m Run
3/2 Rope climbs 4m
20 Alternating DB snatches 20/15kg (1arm=1rep)
Remaining time DU

2 min Rest

Score is the total number of burpees & DU

100 DL 70/50

100 Back Squat 60/40

100 STOH 50/30

100 Lunges 40/20

100 Thrusters 20/10

You Go/I Go, one rep each! Barbell rests in activ position (DL in Hang position, back Squat and Lunges behind the Neck, STOH and Thrusters in front Rack position), if the Barbell is dropped -> 10+10 bar Over Burpees!

30 Minute Partner AMRAP:
1) 21-15-9 of:
- Hand-Release Push-Ups
- Pull-Ups
- Air Squats
2) 21-15-9 of:
- Burpees
- Toes To Bar
- Med Ball Squat Cleans
3) 21-15-9 of:
- Box Jumps w/Step-Down @ 24/20 in.
- Chest To Bar Pull-Ups OR regular Pull-Ups
- Wall Balls

*Only one partner works at a time and reps are split as evenly as possible b/t partners. There is no rest b/t the different 21-15-9 segments. As soon as you finish one, immediately start the next one. Have fun and enjoy your weekend!

1) 6 minutes to establish 1-rep max Hang Snatch

*This can be a Hang Squat Snatch or Hang Power Snatch.

2) 20 Minute Partner AMRAP:
- 12 Cal. Bike/Ski/Row
- 12 Hang Power Clean @ 75-115/45-75 lbs.
- 12 Box Jump Overs OR Box Step Overs @ 24/20 in.
- 12 Wall Balls

• One person works at a time. The workout is structured like this: Partner 1 performs 12 calories, then Partner 2 performs 12 calories. Partner 1 then performs 12 Hang Power Cleans followed by Partner 2 performing 12 Hang Power Cleans. Same format for the Box Jump/Step Overs and the Wall Balls. Have fun and enjoy your weekend!

3 rounds:

Run 400m
50 DU
15 TTB

Ohje: tee harjoitus mahdollisimman nopeasti. Skaalaa tarvittaessa toistomääriä ja TTB:n voit tehdä nostamalla jalkoja niin ylös kuin saat.

Lepää tarvittava määrä harjoituksen jälkeen ja tee omavalintainen keskivartaloharjoitus sen jälkeen.

new set every 150s

TNG Power snatch:
10-10-10-10

Rest 5 min

Hang power clean:
10-10-10-10

Rest 5 min

Thruster:
10-10-10-10