Shoulder Press

6 x 3 @ start heavy ( RIR 1-2 / ~80% )

Go Every 2:30

AMRAP30
6 deadlift 100/70kg
8 bar over burpee
10 weighted abmat sit up/ ghd sit up
200m run

EMOM 20
1) Set of Strict Ring Muscle-Ups
2) Set of L-Sit hold
3) Set of Box Jumps
4) Rest
- Athlete chooses reps and time

Back squat

4-3-2-1-1

E3MOM / 1-2 reps in tank

4 x 8 push press
- leave 2 reps in the tank
- rest 3 min btw sets

4-4-3-2 back squat
- leave 1-2 reps in the tank
- rest 3-4 min btw sets

8 Rounds :

200m Run
6 Pull-Ups
8 Push-Ups
20 Air Squat
8 Push-Ups
6 Pull-Ups

No Time Cap

AMRAP15
15 shoulder to overhead with two kb`s 24/16kg
80m farmers walk
250/200m row

24min alkavalla minuutilla

1. 10-15 kp tempaus
2. laite
3. 6-10 yleisliike kpn yli
4. laite

Harjoituksen tarkoituksena on mennä rauhallisesti, niin ettet mene hapoille missään kohtaa.

In 20 minutes cap do 6x1reps of squat snatch @75-85%
do warm up lifts as needed