For time with a partner:
50-40-30-20-10
Wall balls @9/6kg
Power Cleans @60/42.5kg
Toes to Bar
Calories Bike or Row or Ski Erg

Timecap: 30 mins

Goal: One person works
Split however desired.
Barbell loading should be light and done as sets of 5-7 reps per set.

10-20min Gymnastic movements. Check the video or make up your own moves

EMOM for 30 min:

1) 45 sec row
2) 45 sec farmers walk (heavy!)
3) 10-15 wall ball (max 30 sec)

*Aloittaa voi eri pisteiltä jos paljon porukkaa. Wall ballien toistot niin, ettei tekemiseen mene yli 30 sekuntia.

Deadlift 5x3

"Tall Snatch" 5x3

Korkea Te-veto + Tempaus puolesta reidestä + tempaus
1+1+1x70%, 4 x (1+1+1)x75%

Tempaus veto, 5 cm korokkeet jalkojen alle
1x4x80%, 1x4x85%, 1x4x90%

Takakyykky, 3 sek stoppi kahdella ekalla toistolla
1x5x70%, 2x5x75%

3 x 10, reverse hyper
3 x 10 jalannoto riipusta

Running 50 minutes

A.) Clean and Jerk complex
6 sets
Power clean + hang squat clean + 2 split jerks

-building up, all 6 sets need to be challenging.

B.) 4 rds for time
8 Hang squat cleans @60% 1RM
12 T2B
20m HS walk

TC:14 min

C.) 3 rds accessory
Bottom up KB carry 20m/side
DB hamstring curls 12 reps
rest as needed between

For time:

50 Sit-Ups
40 Wall Balls
30 Burpees to target

Rest 3min
40 Sit-Ups
30 Wall Ball
20 Burpees to target

Rest 2min
30 Sit-Ups
20 Wall Ball
10 Burpees to target

Timecap: 30 mins

E2M for 12min (6sets)
Push press x3@moderate-heavy weight ca 80%
+
30-20-10
Kb swing
Burpees

Thoracic Flow video