30s on 15s off x12:
a) pallof press, left
b) pallof press, right
c) s.a. chaotic farmer's march, left
d) s.a. chaotic farmer's march, right

• knee raise/K2E/ T2B

1min on - 3min off x6, alternate between a and b:
a) 5-10 air squat - 5-10 dl - amrap no-jump burpee
b) 6-12 s.a. db thruster - amrap row
Result: burpees + cals

Target: ~30s for amraps, tailor reps & weight accordingly.
90+% efforts from the start! Last ones almost 100%.

21 rounds for time in groups of 3:
4-8 jumping pull up
6-12 elevated push up
24-48 SU

Change athlete after each round (YGIG).
Target: round ~60s / person, tailor reps and weights accordingly.

TC: 22

Kyykky 2x2x90%

Penkki 3x1x90%

Suorinjaloin maastaveto 3x7 (40-50-60%)
-jokainen toisto lattiasta

8 rounds, each round for time, of:
3 front squat, 60/47.5 kg
4 chest to bar pull up
25 Double Unders
Resting 1 min between each round.
- get all 3 movements under 60s.
- if you are able to do bar Mu do so

For quality:
AMRAP in 6 mins of:
9 Row Calories
9 Burpees Over Rower
9 Narrow Grip Overhead Squats, 45/35 lbs / 20/15 kg
-- then --
EMOM 6
5 Hollow Rocks
7 Superman Rocks

Muscle Snatch
in 14 min find 2 rep max for the day
- keep under 10 reps
- write the 3 heaviest lifts

Block Power Clean
3x every 2 min
3 reps @ 75%

OTM 12 min

Odd 3 x shoulder press
Even 6 x push press

First week RPE 8 - 9
Second week 9 - 10

Deadlift

8-8-8-8-8 ( Stop´n go )

Go Every 3:30