A: Super set x3
Alternating Farmer carry russian step ups x16
30sec-1min rest
Strict HSPU x5 @30A1 tempo
2min rest

B: 10min amrap:
3-6-9-12...
DB push press
DB box step overs
Between each round 10 Mountain climbers

C: 3 rounds(optional)
30sec side plank/each side
30 sec hollow hold

4 rds For time:

• 20/17 cal ab
• 20 c2b ( scale to 16/12/8 or kipping pull-ups)

Rest 5min

4 rds for time:

• 20 dumbell snatch M: 75-55lbs F: 55-35lbs
• 20 burpee

Goal is to get the first part done in 7-10min, so scale if needed.

For the second part, dumbell should be heavyish, the goal is to get it done in 11-13min.

• 3-3-3 of:
BB Push Press
90% 5RM

Tempaus, aloitus paino + 3 x 1@80%

Rive + työntö, aloituspaino + 2 x (1+1)@80%

Etukyykky, raskas ykkönen 2x2@85%

Run

10 min pk
20 min vk
10 min pk

• For Time:
C2B Pull Ups 30 reps
Double Unders 60 reps
Handstand Push Ups 30 reps
Double Unders 60 reps
Pistol Squats 30 reps
Double Unders 60 reps
Burpees 30 reps
Double Unders 60 reps

5 Rounds, resting 1:00 between rounds:

21 Double-Unders
9 Thrusters 42,5/30kg
21 Double-Unders
15/12 Calorie Row

Result is slowest round

8 x (3 x raakarive + rive)@nousulla raaka 3 max

Tolpilta saksiin työntö 7 x 3@70-85%

Työntöveto 4x2@80-100%,

5 Rep Max, heavy five repetition done from the hang.

Optional Accessory

GYMNASTIC STRENGTH

3-4 rounds, rest as needed

1) 3-7 Russian Dip
2) 3-10 Strict TTB

RPE 3