3 x 3 Tempaus maasta

3-4 Rounds for Quality
20 Russian Swings - heavy
300 Meter Row or 1 x Stairs
45-60m Pinch Grip Farmer Carry - lightweight
Rest 90s

Superset x 4 round!

KB Rotational Clean and Press x 8-10 each
Rest 60s.
Landmine Deadbug x 30-45s each side - slow and controlled leg action.
Rest 60s.

Row 10-15 cal
STOH DB 5+5 @22,5 kg
KB swing 20 @16 kg
Goblet squat KB 15 @16 kg
Rest

🎊 🦚 🦜 🎉 🐦 🦩 🎊

5 ROUNDS FOR TIME

300m run outside
6 thuster @42.5/30kg
6 bar over burpees
8 power clean
8 push jerk

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Ulkojuoksukausi alkaa!! Voit ottaa juokskengät mukaan :)

with a running clock
00:00 - 06:00 build up to daily heavy muscle snatch
06:00 -12:00 built up to daily heavy power snatch
12:00 -18:00 built up to daily heavy snatch
score is total of heaviest each lift.

500m row
3x
10 reps hip air plane
7 goblet gang squat
7 ring row
10 bb hip thrust (shoulder on the bench)

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in 20 min find 10 rep max for deadlift
mark 3 of your heaviest sets

For time:

21-15-9-9-15-21

Deadlift 102,5/70kg ( Teen 90/60kg )
Burpees

( 13 - 20 )

10 min AMRAP
40 DU
20 wall ball 9kg/6kg
12 sit ups