3 rounds
4 ring dips
12 heel elevated goblet squats
12 lateral delt raises

3 rounds
8 + 8 hamstring bridges
12 lying chest flys
12 front delt raises

4 rounds
10-12 wall push up
Barbell OH hold 20-30sec

In 20 minutes build challenging weight:
5 sets: power snatch + hang power snatch + overhead squat
5 sets: (hang) squat snatch + overhead squat

3 rounds with a partner ( You Go, I GO)
2:00 Cal Bike/Row/Ski
2:00 Power Cleans @ 60/43kg
2:00 Sit-ups (your choice of style today)
2:00 Goblet Squats @ 32/24kg
2:00 rope climb

Goal: Split reps evenly. Long workout, so pace yourself!
Rx+: 80/55kg, 36/28kg KB

Extra:
Wall Sit: 3 x 30s on 30s off

2-3sets:

30+30m sa.a farmer carry
20 banded pull apart
10 Db bench

For time
80-55-40-25-10 SU
20-16-12-8-4 push up / elevated push up

TC: 10

Huom! Voit tehdä kumman tahansa version kaikilla tunneilla.

8 min AMRAP:
Ascending ladder (2-4-6-8…):
Overhead squats 30/20 kg
Box jump step downs 24/20”

Every 90 s for 24 min (4 sets each):
A. DB push press x 6 RPE9
B. Pendlay row x 8-10
C. Dual KB farmers carry (heavy) x 20 m
D. strict toes to rings x 8-10

Power clean + split jerk

6 x 2+2 @ 65-70%, go every 1:30

– Do your first set @ 65% 1RM power clean and jerk and then build up within the percentage range if you can
– Drop the bar between each power clean, reset and go

3 sets:
10 RDL @55-60% 1RM Deadlift
- Rest 2min btw sets

For time:

30/20cal echo
5 rope climb
20/15cal echo
3 rope climb
15/10cal echo
1 rope climb

Target under 7min, time cap 10min