For time
40 lateral kb get over
32 KBS
24 goblet squat
16 s.a. kb thruster
8 lateral burpee over kb

TC: 9 min

Viikko 3:
Takakyykky
1x5x80%
1x3x85%
1x2x90%
1x1x95%
1x1x100%

Etukyykky
1x4x65%
1x4x75%
1x4x80%
1x4x85%

1:00 Active Spiderman
1:00 Banded Lats Stretch ( each )
1:00 Child Pose

3 round :

1:00 Ergo
5 Strict CTB
5 Tall Jerk
10 Pistols

30 min EMOM
1) 30s. double unders
2) 4 HSPU
3) 4 KB snatch e/s
4) 6 box jump over
5) 12 RKBS 24/16kg
6) rest
- RPE 6
- HR 60-65% of max
- if hr comes too up YOU HAVE STARTED TOO FAST
- goal is to know how to maintain HR where we want it. If HR is too high, move slower

A,
Halting Deadlift 3-3-2-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec pause just below the knee.

B,
Echo Bike Calories 50-40-30-20-10

Rest 1:1 between sets.

C,
4 rounds for quality of:
Double Kettlebell Front Rack Carry, pick load, 15m
10 Strict Hanging Leg Raises
Hanging L-Sit Hold, 10 secs

Double Kettlebell Front Rack Carry- heavy

EMOM20:
a) 10 DL (85 / 55 / @45% of 1RM)
b) 10m weighted front rack lunge

3 Clean Pull + 2 Hang Squat Clean + Split Jerk, Build in Heavy Complex

Split Jerk ( Rack or Blocks ) 5 x 2 @ 70 - 75%

Front Squat 3 x 3 @ 80%

For time with partner
3 rounds of
30 Double KB deadlift @24/16kg (YGIG)
30 Double KB Push up (YGIG)
30"Partner assisted HS hold each person
Timecap: 12 mins

REST 3 mins

For time with partner
3 rounds of
30 syncro USA swing@24/16kg
30 box jump over @60/50cm (YGIG)
30" L-hang each person
Timecap: 12 mins

REST 3 mins

Partner Tabata for AMRAP
4 rounds ( total 8 mins)
20" amrap for Partner1 then 20" amrap for Partner2
Double under
KB Snatch @24/16kg
Goblet squat @24/16kg

Score: total reps of DU/KB Snatch/Goblet squat, log your score on whiteboard

AMRAP 7

15 Deadlift 60/40kg
15 Push Ups

5 rounds
10 burpee to target
15 goblet squat unbroken
9/12 cal bike
-rest 2min between rounds