3 - 4 Rounds :

1:00 Row
10 Stiff-Legged Deadlifts
10 Sit Ups
10 Front Squat

AMRAP 10 min.
3-6-9-12…
DB/KB burpee deadlifts
toes to bar
20 double unders after each set (Sc: 30 sec. single unders)

-rest 3 min.-

AMRAP 10 min.
3-6-9-12-…
DB/KB thrusters
pull ups
burpees over dumbbells

-rest 3 min.-

AMRAP 10 min. with a partner
20m wheelbarrow walk
60m farmer carry
100m shuttle run

Split reps evenly.

Rx:
2x22,5/15
2x24/16

Feet together shoulder press

5 x 4

RIR4
- rest as needed
- use same weight across
- main focus on this is to learn tightness trough out your body and get all reps in per set.

A) Rope climb technique

B) On the minute for 20min
1. DB box step over @2x22,5/15
2. Rope climb
3. Sit-up
4. 30-40s handstand hold
5. Rest

🐈🐅🐈‍⬛🐆🐈🐅🐈‍⬛🐆
Funny emom

1-5 min
6-12 Burpee maastavedolla KP

6 min lepo

7-11 min
8-15 Kahvakuula swing

12 min lepo

13-17 boxille nousu pallon kanssa

18 min lepo

19-23 600-800m soutu

Warm-up
3 rounds
40s easy -> 20s moderate -> 10s fast / rest 20s bwn air bike
+
then some squat and Overhead position streching
+
2 rounds
5 hardened ring row
5+5 reverse lunges
10 Handstand shrugs

+
Front squat
Build to working weight over 3-4 sets and 4-5 reps at each weight

+
2 rounds @ increasing pace
4/5 cal air bike
1 rope climb
3 Front squats
4 Strict handstand push-ups
60-seconds rest between rounds

Main set

5 sets
8/10 cal air bike
2-3 rope climbs
6-8 Front squats @ 70/50kg
8-12 Strict handstand push-ups

time target each set is around 3 min. Rest 3 min bwn sets.

skaala tarvittaessa strict hspu niin et otat esim 20kg levypainon abmatin alle. Jos hyytyy ykkösiksi jo esim 3 kierroksella mene 4s ja 5s kierros kippaamalla.

ACCESSORY WORK
3 SETS
15 TUCK UPS
20 DEADBUGS
10+10 SIDE PLANK DIPS
REST 1 MIN

COOL DOWN
2-3 MIN LIGHT ROW
1+1 MIN SELF HUG STRECH
1+1 MIN HIP FLEXORS STRECH
1+1 MIN LEG ACROSS BODY STRECH

2 min row
5 push ups
7 1 arm ring row e/s
5 MB clean

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3 rounds, each round for time, of:
40 Wall Balls, 12/9kg
30 Dumbbell Snatches 25/17.5kg
20 Burpee Box Jump Overs, 30/24"

Go every 8 mins.

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Level 3: Prescribed

Level 2:
30 Wall Balls
22.5/15 kg
Burpee Box Jump Overs 24/20"

Level 1:
9/6 kg
17.5/12.5 kg
Burpee Box Step Overs

Deadlift
15 @ 65%, 10 @ 70%, 5 @ 75%, 5 @ 75%
rest as neeeded

5 sets
2 push jerk in split + 2 split jerks
- built up from 60% of 1 RM jerk
- rest as needed
- behind the neck

5 min of ski erg @ 75% effort
then
85% effort, 3 minutes of
10 barbell good mornings
3 high box jumps

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CLEAN
5X2 @ 82% 1RM
- REST 2 MINS
- to squat