Front Squat, heavy double

Squat Clean 1RM

AMRAP 25 min

25 KB swings 16/12 kg
25 goblet squats
25 KB swings
25 KB SDLHP
25 KB swings
25 KB SA PP (divide as you want)
25 KB swings
25 KB OH situps

AMRAP 5
Buy In: 35/25 Cal Row
12 Deadlifts 85/75/60/50kg
12 Bar over burpees

Rest 5 Minutes

AMRAP 5
Buy In: 25/18 Cal Row
9 Deadlifts 100/90/75/60
9 Bar over burpees

Rest 5 Minutes

AMRAP 5
Buy In: 18/13 Cal Row
6 Deadlifts 125/115/90/70
6 Bar over burpees

Warm up(0:00-10:00)
1:00 min
Easy Row 
Active Spidermans

:45 sec
Medium Row 
Active Samson

:30sec
Fast Row 
Push-up to Down Dog

Barbell warm up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell

Mobility(10:00-15:00)
Child's pose-1 min
Front rack-1 min
Wrist stretch-1 min

Skills/Teach(15:00-25:00)
Row-keep handle moving
Burpees over bar-step up

Movement prep
4 Active Spidermans (2/leg) 
4 Push-ups 
4 Frog Jumps
2 Burpees 
2 Barbell Facing Burpees

Push press
Forearms-position where elbows are slightly in front of bar.
Movement prep:
10 Second Dip Hold 
5 Dips 
5 Dip Drives (no arms) 
5 Push Press

Weightlifting(25:00-40:00)
Push press-climb
5-4-3-2-1

Transition/Run through(40:00-45:00)
4 Calorie Row 
2 Barbell Facing Burpees 
4 Push Press

Metcon(45:00-60:00)
"Pushed Around"
Every 3:00 x 4 Rounds 
15/12 Calorie Row 
10 Barbell Facing Burpees 
Max Push Press (115/80) 
No rest between rounds

Opt(12)
5x100m shuttle run
1600m walk 400m/walk 400m
3x6 curls ss w/tricep kickbacks

Finisher
30 w-raise w/5 sec pause every 5 reps
30 sec mod y iso
15 side plank punch thru per
3x :30 sec plank

EMOM 21, for max reps

1 min : push press 70/60/50/40
2 min : pistols
3 min : bar ovar burpees

Like a ghost! Ei mitään vitun taktiikoita toistomäärien suhteen vaan hanaa!

Aikaa vastaan
300 m juoksu
15-12-9
Kyykky-Punnerrus-Rengassoutu
300 m juoksu

A: Back squat 5x3
5 heavy sets of 3 reps
3-4min rest between each set

B: 21-15-9
RKB swing 32/24kg
Burpees

12reps joka liikkeessä ja 3 kierrosta

Tempo 3 sekkaa alas joka liikkeessä:

Back Squat
Dumbbell floor press
Strict leg raise
Supinated grip bent over barbell row
Bicep curls with db/kb/plate
Banded face pull with stick
Triceps with stick and band
Rest as needed between the movements and 90 sec between the rounds

Row 20x500m
1 min rest between sets