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"

Buy in: 800 m run - perform together

35 min AMRAP
(Partners will split everything evenly)
100 DUs/ SUs
90 Air squats
80 Push-ups
70 STO
60 Pull-ups / TRX Rows
50 Hang Clean
40 Box Jumps
30 Clusters
20 T2B/K290
10 HSPUs
2 Rope Climbs / 6 Rope Pulls

Cash out: 800 m Run -perform together

For barbell movements such as Shoulder To Overhead, Hang Clean, and Clusters you want to choose a weight you can maintain technique but also be slightly challenging.

In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 40 minutes of:
1000 m row
100 KB deadlifts
1000 m row
100 KB lunges
1000 m run
100 KB swings

Tempaus puolikyykkyyn + kyykkyyn
8x1+1@80-

VAPU 1RM

Takakyykky
5x3@75-85, 3 sek stoppi kulmassa alas mennessä.

5 rounds, total reps:

0:20 on, 0:40 off

Thrusters 60/42,5kg ,50/30kg
Bar MU, strict pull ups
Burpees