15 min AMRAP
Partner workout
30/ 24 cal ski
16 x Box over Dumbbell x 2 (rx 22,5/ 15
kg)
32 x thruster (rx 42,5/ 30 kg)

Mahdollisimman iso deficit, 3x5

Power Snatch Balance (2s. Pause)

4x3 +70% 1 RM

Every 90s for 5 rounds:

Snatch:

1 First pull (to knee) + 1 Snatch Pull + 1 Tall Squat Snatch + 1 Squat Snatch (from floor)

12 min EMOM

Odd: 4 maastavetoa, tekniikka
Even: 6 ring row

AMRAP in 12 minutes
8 Dumbbell Box Step Over @2x22,5/15kg, 60/50cm
1 Strict Handstand Push-Up + Kipping HSPU
8 Dumbbell Box Step Over
2 Strict Handstand Push Up + Kipping HSPU
8 Dumbbell Box Step Over
3 Strict Handstand Push-Ups + Kipping HSPU*
*Add one rep strict and kipping HSPUs after every round.
*Scaled: 2-4-6.. Kipping HSPU

Optional Accessory
CONDITIONING

EMOM x10

1) 5 Pull-Up + 10 Push-Up +15 Air Squat
2) 12 KBS + 6 Burpee over KB (lateral)

RPE 3 to 4

Tailor the rep scheme to have 10-15sec rest on each minute

FOR TIME

Buy in: 150 DU/ 300 SU

2 rounds of:

21 Box Step over 2x 12/16kg KB

15 Box Jump

9 T2B

TC 10MIN

1) Seated Dynamic Box Jumps: 5 x 3, start every 60s.

2) Sumo Deadlift against a band: 8 x 3, start every 60s.
- full reste btw reps
- start @60%of 1RM

First finish part 1, then part 2!

15min:
-band-pull-aparts x20
-kyykky x20
-jalkanostot maaten x10

Stoppi-kyykky 5x5x50% (3s)
Sumo-veto 4x8x40% (tekniikka)

15min:
-facepull x20
-askelkyykkykävely x1 suora
-situps x20