8 min AMRAP
5 cleans 60kg/40kg
5 bar over burpees
30 DU

3x every 2:30min
super set
8 DBL KB Step Back Lunge e/s @ 20/12kg
3 max vertical jump

For Time:

4 Rounds:
20/16cal Row
40m Dual KB Front Rack Carry

Rest 3:00

4 Rounds:
20/16cal Ski
10 KB Clean & Jerks L
10 KB Clean & Jerks R
10 KBS (US)

Rest 3:00

4 Rounds:
15/12cal AB
10-15 Burpees

Rest 3:00

4 Rounds:
200m Skillmill Run
20-30 Hollow Rocks + 30s Plank Hold

Strenght
Overhead Squats 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80% (go +2.5-5kg heavier weights on each set compared last time)
rest 3 min bwn sets

Weightlifting
5 sets
Perform 30-40% of max reps toes to bars/kipping knee raises and hit to Snatches
2-3 power snatch + 2-3 squat snatches @55-65% of 1rm
rest 1.5-2 min bwn sets
we want to lift fast singles on snatches. you can increse weight during workout.

EMOM x 16:00
Minute 1: 30s Double Unders
Minute 2: 30s Hang Power Clean + Push Press @52.5/35kg
Minute 3: 30s Hand Release Push-ups
Minute 4: 30s Weighted Straight Leg Sit-ups

Goal: Challenging effort. You should be able to go for 30s without stopping so scale so you're able to do so.
Rx+: @heavier, Handstand Walk for Push-ups, Toes to Bar for Sit-ups

4x3 Clean Pulls
Sets 1-2: 3 @100%
Sets 3-4: 3 @105%
- Rest 2min btw sets

Single Leg RDL: 4 x 8-10. Rest 60s.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Kyykky 4x2x85%

Kapea penkki Max3
-5-8 ylösmenosarjaa

Kapea penkki 3 x ”amrap” (75% max3:sta)

20 min AMRAP
10 kb swings 24kg/16kg
10 goblet squats 24kg/16kg
10 russian twists 24kg/16kg
10 box overs with ketllebell in front rack 24kg,60cm/ 16kg/50cm

3 ROUNDS:
1a) Single Arm Z-Press 10/10
1b) Kb’s Front Rack Cossack 8/8
1c) Kb’s Front Rack Walk 30 steps

3 ROUNDS:
2a) Glute Bridge Box Single Arm Press 10/10
2b) Cross-Body KB Romanian Deadlift 20

3 ROUNDS:
3a) Single Arm DB Row 8/8
3b) KB Hollow Body Flutter Kicks 30sec
3c) Side Plank 30/30sec

EMOM 8
1) Row 15/12cal (scaled 12/9cal)
2) Push Up 15