A: Conditioning
14 Min AMRAP
12/8 Cal row
5 Bar Facing Burpees
15 Thrusters 30/20kg
5 Bar Facing Burpees
B: Core
B1: Banded dead Bug straight leg lifts 3xMax
B2: Russian twistx10-15(L+R=1rep)
B3: Weighted Hip ext x10-15
Rest 2-3min

A: Strength
Shoulder Press 3x5 @90% week 42
B: Gymnastic endurance
8min emom:
CTB
+1-2 reps last friday
C: Accessory
3rfq:
Dips 3xMax
Banded triceps extensions 3xMax
Rest 2 min
DB Biceps curls 3x10-15/each arm
Gun Walk 3x60m
Rest 2min
D: Accessory
3 rfq:
Porn stars x12/each arm
Shoulder flyes x12
Side lying horizontal abductions x12/each arm

A: 12min emom:
2x Snatch @ 60%
B: For time:
10-9-8-7-6-5-4-3-2-1:
Hang Power Cleans + Push Jerks* 60/40kg
*All reps must be unbroken

A:Every 8 minutes, for 40 minutes (5 sets) for times:
Row 500 Meters
50 Prison box step ups
15 Burpees
12 V Ups
*Box should be @patella height

A: E3M for 6min
Back squat x4-5 @80-85% 1RM
B: 10min emom for reps:
Odd: Amrap Weight plate GTOH 20/15kg
Even: Amrap DU

Deadlift - sets e2mom:
1x5 @39-41%
1x5 @48-50%
1x5 @57-59%

Laji 1: "Sika"

Laji 2: "Varpunen jouluaamuna"

Laji 3: "Maa on niin kaunis"

Laji 4: "Soutaen olisit jo perillä"

AMRAP 8

Row 15/12 Calories
10 Deadlift 70/50kg

-50/40cal row
-40 box jump overs 60/50cm
-30 (15+15) 1-arm db STOH 15-17.5kg/ 10-12.5kg
-20 heavy wall ball 13.5kg/9kg
-AMRAP pull-ups

TC14

15min AMRAP
Lapaveto 6kpl
Etunojapunnerrus 8kpl
Mave 10kpl

Lepo

TABATA x 3

1. Pystypunnerrus & hyppy tangon yli
2. Pystysoutu & askelkyykky tangolla
3. Kulmasoutu & rullaus tangolla