Every 90"s for 10 rounds (5+5)

1) 5 Front squats @RPE 7-8 (From rack)
2) 5 Dual DB shoulder press HAP

2 AMRAP of 7'min with 2'min rest between

A)
8 Barbell SDLHP @50/60%
10 Box jump overs / Step overs
12 Push-ups / Knees PSU

B)
8 Alt Single DB alt Devil's press
10 Pull-ups / Jumps / Band
12 DB Goblet squats

EMOM 12'min

1) 2-4 Wall walks
2) 6-12 T2B
3) 20-30 Double unders / 60-90 Single unders

20'min Teams of 3

1800m Ski (Change every 200m)

Then As many rounds as possible:

30 Wall ball shots
30 Target Burpees
30 HSPU

Sharing the reps 10+10+10

Painonnosto tekniikkatunti

Pistol Skills/Capacity

60, 80 or 100 Pistols to a band, alternating

Intent. Use the pistols to a band to develop your speed, rhythm and stability on the pistols (do these banded even if you have pistols). Choose a band thickness that’s challenging for you.

Kuminauha perseen alle rigiin keventämään liikettä.

Bench Press

6 x 2 @ 80%

A)
4 sets:
0:15 Chin Over Bar Hold (Chin-up grip)
- Rest 1:30 btw sets
B)
4 sets:
0:15 Ring Support Hold (bottom)
3-5 BMU

2-3rounds:

10 cyclist squat
10+10 seated press

Back squat

4 x 3 @ 84-88% (2 RIR on 1st set, 1-2 RIR on remaining sets), rest 3:00-4:00 b/t sets