6 rounds with a partner;
6 Squat Snatch @60/42.5kg
12 Cal Bike/Row/Ski
18 Lateral Box Jump Overs @51/45cm box
90 Meter Farmer Carry

• Goal: Challenging effort, splitting all work evenly. Your choice of weight for the carry
• Rx+: 75/55kg

Kipping pull ups
3-5 x 2-10

5 rounds for quality
20-30sec handstand hold/ 3-5 strict hspu
10 V-ups
5 + 5 single arm bent over row, heavy

Maastaveto 4x3 (60-65-70-75%), 2x2 (80-85%), 2x1 90-95%

”Tähtilankku” 3x30s / puoli

Vatsarutistukset 3x30

Tempaus käsipainolla 3x10 / käsi
-jokainen toisto lattiasta

3 rounds for quality:
20/16cal Row
15 Ring Push-ups
30m Dual KB OH Carry 24/16kg
- Rest as needed

AMRAP 9:
50 DU
8 SA Devils Presses 20/15kg

Scaled:
100 Singles

Double Leg Banded Hamstring Curl
3 x 20-25. Rest 60s
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

5 Sets Of 80 - 90% of Unbroken Set

• Modified like Unbroken Set.

CLEAN & FRONT SQUAT

EMOM 4: 1 squat clean + 1 front squat
-rest 2min
EMOM 4: 1 squat clean + 1 front squat

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Aloita noin 65% omasta rinnallevedon ykkösestä ja lisää painoa fiiliksen mukaan

AMRAP 15
2-4-6-8-10-12-14-16-18… reps of
Shoulder to overhead @40/30kg
400m bike between sets

A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.