3 rounds for time:
15+15m KB OH Walking Lunges 24/16kg
15 Pull-ups
15+15m KB Front Rack Walking Lunges
15 Box Jump Overs 60/50cm

This is ment to challenge your overhead / core strenght and stability. Goal is to go for unbroken sets of 15, so take the rest you need for it. In front rack, keep your elbow down and close to your body.

5-4-4-3-3-2 Behind-the-Neck Snatch Grip Push Presses
- Start the 1st set @60% of 1RM Snatch and build up by feel
- Rest 2min btw sets

3 Sets
15 x Synchro Shuttle Run (7.5m + 7.5m)
60/50 Cal Erg (Split As you Wish)
30 Synchro Bar Over Burpees
20 Power Snatches @60/40 (Split as you wish)
-rest 2 min btw sets
*Timecap 36 min (including rest)

EMOM 10

Minute 1 : 7 - 11 CTB ( Unbroken Sets )
Minute 2 : 30 - 50 Double Unders

Takakyykky 6x3
Yhden jalan mave 2x7/jalka

Leuanveto 2x60-2x50-3x40% ( % max toistoista)
Pystypunnerrus kb 3x8
alatalja kuminauha 2x12
polven nostot 3x10-15
ulkokierto 2x15

Kyykky 3x1x80%

Penkki 3x90%

Pystysoutu käsipainoilla 3x20

Kiertäjät kyljellään 3x20 / käsi

Maastaveto 3x5 (60-70-80%)

DeadRow 3x3
-painoa niin paljon kuin pysyy myötäotteella

SitUps 5x5

Amrap 15 min ( Zone 2-3)

1. Landmine split jerk 8/8
2. Kipping pull up / T2B 5-10
3. Box steps 10/10
4. Inchworm to pike to roll x 5

Amrap 15 min (Zone 2-3) ei liian kovia sykkeitä koko Base Builderissa.

1. Lunge with plate twist 8/8
2. 50 SU + HS balance x 5 (x2)
3. Burpee + vankinousu x 6
4. Ring row x 12 + false grip chest to ring hold 2x max

EMOM 8 min

Pendlay row x 3 (RPE8)
Pull up x 2