Every 5min.:
200-400m Run
8-15 Burpee
8-15 Wallball

• Go moderate pace.
• ~3-4min/rnd

in 20 min
Work up to a heavy single.
Once you miss a weight 3 times you’re done for the day.
mark 3 of your heaviest lifts

5 rounds:
10/7 cal Air Bike/Row
3 Cluster (60/40kg)

(Time cap: 7min.)

6x3
* Build to a heavy Set in 20min.

Every 30sec for 10min
1: tng 4 power clean 60/42
2: 4 hspu

Rästi

45min Amrap

Risteykselle hölkkä ja takaisin
5+5 Arnold's press
8+8 Yhden käden KK-heilautus
8-10 Lapaveto roikkuen
17/15 Cal kone
8+8 KK-mave (yhdellä jalalla)

Strength

Jerks

Novice 3*5 push press
5*3 foot drills
Advanced 3*3 push press
5*2 jerk

workout

12min AMRAP
in pairs (one in one out)
1 length sandbag carry
6-10 sandbag over shoulder
1 length sandbag drag

core

3-4 sets
30 slow russian twists with plate
30 sec arch hold

Warm Up 3 Rnds

8 + 8 One arm Pull Down
10 Box Step Ups
5 Box Jumps
5 + 5 Lizard
14 Scorpion
20 Cal Bike

Strength

Deadlift
strength 7*3
hypertrophy 4*8

Accessories

3 sets of 8-12
RDL/good morning
Supine rows

workout

5 sets to build upto a weighted 30sec plank
Max rep dips