For time :

50 Box Step-Ups 24/20"
30 Dual DB Push-Press 15/10kg
40 Box Step-Ups 24/20"
20 Dual DB Push-Press 15/10kg
30 Box Step-Ups 24/20"
10 Dual DB Push-press 15/10kg

TC 10

AMRAP 15:
1 Rope Climb 4m
3 Wall Walks
10 T2B

3 rounds for time:
40 Double Unders
15 Hollow Rocks
30 Single Unders
15 Hollow Rocks
20 Crossovers Single Unders
1min Rest

LÄMMITTELY
Muscle clean + Etukyykky,
3 x 5+5

Raaka rive polvelta + vauhtipunnerrus,
3 x 4+4

Rinnalleveto + Työntö,
3 x 3+3

Nosta painoja lämpöjen edetessä.

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RINNALLEVETO + TYÖNTÖ

5 x (1+1) @ 65-75%
Paussi polven alle, catchiin, dipin pohjaan ja työnnön catchiin.

5 x (1+1) @ 77-87%
Paussi catchiin rivessä ja työnnössä.

5 x (1+1) @ 90-95%
Ei pausseja

Nosta 1:30 min välein.

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ETUKYYKKY

5 x 1 @ 70% -> 92-98%
Nosta 2:00 min välein. Nosta kuormaa joka sarjalle.

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BONUS
3 Kierrosta,
Skull crusher, 1-3 RIR
Leveän otteen vaakatalja, 1-3 RIR

:30-60s lepo liikkeiden välissä- Raskas.
3 Kierrosta,
10+10 Lattialla istuen pallon heitto seinään kiertäen
:30s+:30s 1-Käden farmaripito (raskas!)

30 MIN

• 1 min erg
• 2/4/6/8… Reverse lunges
• 2/4/6/8… Abmat situps

3 complex
25 cal ski erg
3 complex
25 cal assault bike
3 complex
25 cal row

Complex:
5 pullups
5 boxjumps
5 clean @50

4 sets
20s hollow hold
20+20s side plank + knee raise

Warm Up
3x40s easy + 20s moderate + 10s fast echo bike, rest 20s bwn sets.
then 2 rounds with 10/15kg dumbbell
5+5 single leg rdl + clean + press
5+5 db snatch
5 burpee pull ups
then barbell warm up for clean&jerks few minutes

Weightlifting
tall clean + press to split 3x3+3reps@25-30%
slow power clean + slow clean + slow excentric push jerk + split jerk 3x1+1+1+1reps@35-50%
power clean + squat clean + push jerk + split jerk 3x1+1+1+1reps@60-65-70%
then 3-5 min emom of:
1 power clean + 1 squat clean + 1 split jerk @75-85% of 1rm

Strenght
Pause Bench Press 3x3reps@60-70%
perform 16-20 kb gorilla row total after bench pressing @24/32kg's
rest 2-3 min bwn set
8-10 min emom
1 bench press @80-90%

Metcon (at 80-90% effort)
4 sets 2 min on / 2 min off (2 times both parts)
odd sets
2 ring or 2-4 bar muscle ups + 4 shspu/khspu + 8 kb swings @32/24kg
even sets
4 c2b pull ups OR pull ups + 8 push ups + 12 air squats

EMOM 15

1 min : 14 push-ups
2 min : 7 + 7 hang dB snatch 15/10kg
3 min : 18 sit-ups
4 min : 24 air squats
5 min : rest

6x 90s ON 90s OFF

6-12m OH-askelkyykky (2 painoa)
AMRAP: Maastaveto 45-55‰