2 RFT:

10 BMU
20 Bar Facing Burpees
30 Deadlifts 102,5/70kg ( Teen 90/60kg)
40 Wallballs 30/20p

( 12 - 22 )

AMRAP 10
1-2-3-4-5-6-7-8-9-10... reps of:
Bar facing burpee
Power snatch @45/30kg
Back squat @45/30kg

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Viimeisen tempauksen jälkeen tanko suoraan niskaan ja kyykyt

Every 90s x8
- 4 tng (touch and go) squat snatch @~45%

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Jos kyykkyyn haastava, voit tehdä myös raakatempaus + valakyykky

Kevyehkö, hyvin liikuteltava paino. Kaikki sarjat sama paino

500m ski
3 rounds of
20s. hs hold
10 hollow tocks
7 dbl db z press

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Push Press

3x3 @ 65% of 1rm Jerk
2x7 @45% of 1rm Jerk
rest 2 min in b/w setts

1a) deadlift 5x5x70%
1b) romanian deadlift 5x3x50% (explosive)

Soutuhaaste osa 2

14 Min AMRAP

30/24 Cal Row
15 Burpees to Pull up bar
30 KB Swings
15 Wall Balls
@32/24kg
@9/6kg

Partner workout

You Go I Go
4x 10min AMRAP

A)

10 Snatch @77-80 %

4 Rope

40m Bear hug D-ball / sandbag carry
12 D-ball / sandbag squat

B) 
10 Hang power Clean + 10 front squat

20 cal Row

20 T2B
12 Heavy WB

C) 
10 Ring pull up/ 6 Ring mu

20 Hspu 

20 KB swing
12 Pistol squats

D) 
20 GHD

20 Box over jumps 

20m HS walk
12 Jumping lunges

A) Snatch practice

Snatch “pitkällä vedolla”
Snatch balance

EMOM 9:
Snatch + Snatch balance @ 65-75%

B) Accessory:

3-4x
10+10 Seated 1-arm shoulder press
10+10 1-Arm prone bent over row
10+10 DB front rack reverse lunges
5 High box umps

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3x
1:00 min plank
15m+15m 1-Arm suitcase carry

Deadlift
5x every 2:30min
5x10 @60% of 3rm