Push press 3x5x85%

6x every 2min
12 Wall balls 12/9
4 bar/ring MU

• can be scaled to low bar/ring
• can use bands
• do WB unbroken

500m row
3x
5 scap pull up to 5 kip swing
5 Mu ring row
20s. wall facing hs hold

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Pull Up

5,3,1,3,5 Reps

000,200,400,600,800

Each set for max weight

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

For time :

10-9-8-7........1
Double Dumbbell Squat 2x22,5/2x15kg

After Each Round
1 Rope Climb
50m Dumbbell Farmers Carry 2x22,5/2x15kg

( 15 - 20 )

Back Squat

4 x 5 x 90%

Clean Pull

3 x 5 x 95 - 100%

Clean & Jerk

5 x ( 3 + 1 ) 75 - 80%

Sots Press

3 x 5 ( 3 sec pause on OH )

light weight

4 rounds

1:00 Bike
10 Air Squat
5 Strict Pull Ups
3 Strict TTB