Bicep Carry
4 x 50 Meter Carry. Rest 60s – Go light!

500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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Pressing snatch balance
5 sets of 3
@ technical weight
rest as needed

3-4rounds:

10 barbell bicep curl
10 snowangel

Alkavalla 3 min 45 min ajan

1. 20 kahvakuula rinnalleveto työntö
2. 400m juoksu
3. 20 maljakyykky

EMOM until 150 wall balls

1. 14 burpees
2. 14 dumbbell cleans 22,5kg/15kg
3. wall balls 9kg/6kg
4. rest

In Team of 2
AMRAP 9 min
10 Box Jumps Step Downs @60/50cm
10 Chest to Bar Pull-ups

*One partner completes a full round.

-Rest 2 min-

AMRAP 9 min
20 Meter Farmer Carry @2x32/24kg
10 Double KB DL

*One partner completes one round at a time.

-Rest 2 min-

AMRAP 9 min
Max Cal Row

One work, one hold front plank
Rx+: (6/4 Bar Muscle-ups for Pull-ups)

4 sets for quality

power clean
+
hang squat clean
+
push jerk

@75% rest as needed

A,
1 1/4 Back Squat 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
5 rounds for time of:
10 Back Squats, 84/57kg
20 Weighted AbMat Sit-ups, 10kg/5kg
40 Double Unders

Goal
Sub 15 mins

C,
3 rounds for quality of:
10 L/10 R Landmine Muscle Snatches, pick load
Rear Delt Raise Hold, pick load, 20 secs
5 Tempo Ring Rows

Tempo Ring Rows- 3 secs down and up; 3 sec hold at top

Mm. kuperkeikkoja ja muita temppuja

3-4 rounds, 20sec ON / 10sec OFF, for max reps of:
- Alt. V-ups
- Alt. Heel Touches
- Plate Turkish Sit-ups
- KB Russian Twists
Rest 1min btw rounds