4 Rounds for quality
12 step back lunges back rack 60/40kg
10 Dips
10/10 bent over rows 60/40kg
10 2xDB bicep curls or kbs

21-15-9

deadlift 80/55 kg
ring push up/ push up
400 m run

Tc 15 min

Pystypunnerrus maksimi toistot 80% @5 rm

4 rounds

6-8 push press
- rest 90 sec
15 heavy kb swing
- rest 90 sec

45 min AMRAP

With a partner, do each set in turns. Try to keep the pace low enough for basic conditioning.

400 m run
20 slamball (14/20lbs)
1 legless ropeclimb
400 m row
10 burpee
1 legless ropeclimb
400 m ski
10 thrusters (15/20kg)
1 legless ropeclimb

Partner A runs 400 m, partner B rests, the partner B runs 400 m, partner A rests, then the same with slamball, ropeclimb etc.

Scale ropeclimb: 2 normal ropeclims or 6 descends.

A) AMRAP 8 for quality:

3 (weighted) chin up
6+6 box step down
5+5 half kneeling DB windmill

• rest as needed

B) AMRAP 8 for quality:

7+7 double DB renegade row
7+7 pike 1-leg lift over DB
5+5 weighted pistol (to target)

Use 20 minutes to do some mobility exercises and stretching

Deadlift

1 x 3 x 75%
1 x 2 x 80%
1 x 2 x 85%
1 x 2 x 90%
1 x 1 x 95%

Sendoff 3:30

One Arm Bandit

3 kierrosta yhdellä käsipainolla 22,5/15kg

10 tempaus vasen
10 askelkyykky kp pään päällä vasen
10 tempaus oikea
10 askelkyykky kp pään päällä oikea
10 raaka rinnalleveto vasen
10 etukyykky vasen
10 raaka rinnalleveto oikea
10 etukyykky oikea

aikaikkuna 10-15min

Strict Ring Dips

1 Set Max Strict Ring Dips

Use Band you can complete 10+ when fresh. You can do dip between boxes or bench dip