20 minutes. Amrap.1 minute rest between series.
8 deadlift
6 clean
4 front squad
2 push press
Burpee over bar
Result is burpees over bar in minute

Outdoor workout

Aerobic conditioning
30min AMRAP
400m jog
6 down up
4+4 KB windmill
10 cossack squat
12 KB swing

3 rounds
5 inchworms
10 passthroughs
20 dubs

Push press
E2MOM x 5
10-8-6-4-2

*start at 45% of 1 RM push press then increase weight per round from there

3 Rounds For Time:
800m Skillmill Run
40cal Row
400m Skillmill Run
20cal Row

Rest 3:00 btw rounds

Goal: 10-12min/round

15-12-9
Double Db snatch @22,5/15kg
Db box step over

Warm up
Band Pull Aparts from different ankles, perform total
30-40 reps, each rep hold for 1-2 sec.
then
2 rounds
1:00 row
1:00 ski
5 inch worm with push ups
10 kb swings @12/16 and second round 16/24kg
10 ring row with contolled tempo
10 hollow rocks

then we test holding movements before going for workout

Workout
Emom 24
min 1 - rowing x 8/10 calories
min 2 - kipping handstand push ups x 8-12 reps
min 3 - ski erg x 8/10 calories
min 4- kb swings x 8-12 reps @24/32kg

Strenght
Deadlift 5-5-3-3-1-1 @50-55% + 60-65% + 70-75% of 1rm.
rest 1-2 min

Accessory Work
2-3 sets
12+12 single arm bicep curls
12+12 single arm behind neck tricep turn with 1 db
12-15 wrist curls with 10/15 kg barbell
rest 30s bwn movements, rest 2 min after full round.

EMOM 20

5 DB THRUSTER 17.5/12.5
40 DU
5 DB devils press 17.5/12.5
40 DU

---

• @ AHAFA
• RPE 6-7
• use only 1 DB

Ring Dip

6-5-5-4-3
Built up AHAFA
90s. rest

10 Rounds For Time
25 Double Unders
6 Seated Double Dumbbell Strict Press 22,5/15kg
4 Lateral DB burpees

EMOM10
0-5min: 3 Rinnalleveto polven päältä + 3 Etukyykky + 3 Vauhtipunnerrus
5-10min: 2 Rinnalleveto polven päältä + 2 Etukyykky + 2 Vauhtipunnerrus