A: Every 90sec for 9min
1: CGBP x5 should be heavy
2: Strict chin ups xMax/toe assisted chin ups x8-10

B: E3M for 12min
200m run
15 ball slam
Amrap burpees

Extra=3 rope climbs, 6 DL 60 kg, 9 front squats 60 kg

row 1000m
2x extra
row 1000m
2x extra
row 1000m

For Time:
GHD Sit Ups 50 reps
One-Arm DB Power Snatch (22.5/15Kg) 50 reps (switch arm every 10 reps)
Plyo Box Jump Ups (60/50 cm) 50 reps
One-Arm DB Overhead Squats (22.5/15Kg) 50 reps (switch arm every 10 reps)
Toes to Bar 50 reps

3-4 rounds, rest as needed:

1) 5-10 Strict Chest to Rings
2) 5-15 Strict Ring Dip
3) 15-25 GHD Sit-Up

40 cal row

30 wall balls 9kg/6kg

30 box jumps 60cm/50cm

800 m run

30 swings 24kg/16kg

30 boxjumps 60cm/50cm

100 DUs

30 burpees

5+5 DB Hang squat snatch 30/20kg
15 T2B
30 DU

In 20min, find max in:
1 Snatch + 1 Hang snatch + 1 OHS

100 DU (200 singles)
50 thrusters 115/75
50 front rack box step ups 24”/20”
25 sync. Lateral Burpees over barbell
50 hang cleans
50 back squats
100 DU

*For barbell movements, one person works while other holds handstand ( scale to plank hold)

*split reps evenly
*25 minute cap

Rinnalle veto (lämmittely, herättely, tekniikka) 5x3
Tekniikkavedot 5x8 (painot 50-70% maksimista)
Etukyykky 3x6
Linkkuveitsi 5x10-15

Rive + Raakatyöntö 1RM
EMOM 8
4 x rive + raakatyöntö samaan vauhtiin@70-80%
Raakatempaus 1 RM
EMOM 8
5x Raakatempaus@60-70 TNG
AMRAP 7
11 pull ups
11 hr push ups
11 box jumps 24"/20"