Teams of 3
AMRAP 20:
16/12 Calorie Bike
8 Burpees
4 Clean and Jerks (135/95)

Relay style. Every 6 total rounds, weight increases by (10/5).

EMOM 18

Min 1-5: 5 power snatch
Min 5-10: 4 hang squat snatch
Min 11-15: 3 snatch
Min 16-18: heavy singles

Climbing

Overhead Squat
Build to a Heavy Double

Kyykky 5x8
Maastaveto tempausotteella 5x4
Etuheilautus kahvakuulalla 3x60s
Kyljet harjanvarrella 3x60s
QuadBlast 3 kierrosta

1) Glute Ham Raises: 4 x 5-10. Rest 60s.
or Single Leg KB RDLs: 4 x 5 each (AHAP). Rest 60s.
2) Deadbug + Reverse Crunch: 3 x 10. Rest 60s.

3-5 Rounds for quality:
60sec Active hang
6+6 One arm KB thrusters
10-15 Plank raises
10 Hip thrusters
10 Deficit HR push-ups (use plates)

Choose weight that is easily manageable. Focus on quality of the movement and activation. Do unbroken sets and rest as needed btw movements.

1) tempaus pukeilta 6x2x85%
2) mussukka intervalleja 3 x400m / pmin palautus
3) WOD
4) venyttely

"tall Clean" + pressi 3x3+5

Rive + työntö
1+1@70%
1+1@75%x5

Työntöveto

3@95%
3@100%
3@105%

Takakyykky

5x3@70%

Sunday chipper:
100 double unders
90 air squats
80 sit-ups
70 lunges
60 wall balls
50 deadlifts
40 kb snatches
30 push-ups
20 burpees
10 pull-ups

4RFT
300m Ski
400m Run
500m Row