A: 21-15-9
Front squars 60/40kg
Lateral burpees

A: E3M for 15min
Build up to heavy 3 rep Dead Lift in 5 sets, reset on each rep

B: For time
10-1
Power clean 60/40kg
Strict pull ups/Ring rows

A: E2M for 12min
1: Bulgarian Split squat 3x6-8/each leg
2: Single leg RDL 3x6-8/each leg

B: 8min amrap
8x Deadlift 80/60kg
8x burpees

Viikko 48
Treeni 1
Warm Up
2 rounds
1.5 min cardio
5 inch worm with push
5+5 single leg rdl
5+5 db snatch (puntti vaakassa)
5+5 hang clean&Push jerk

Weightlifting (30 min total includes 5 min barbell wu)
Power Snatches
3x3reps @light weight
2x2reps moderate weight

Power Clean & Push Jerk
5x 2+2 reps @light/moderate weight (15 mins)

Accessory Work
3 rounds
6-12 strict chin ups (banded) ja kapea ote.
10-12 american kb swings
12-16 jumping lunges / lunges in place (forward)
alt time full round with partner

Ring muscle up
- tekniikka

AMRAP 10
1-2 rmu/ 2-8 kipping pull ups
10 heavy DB alt. hang snatch
Rest 30sec

1:00 + 1:00 Banded Lat Stretch
1:00 + 1:00 Pigeon Pose
1:00 + 1:00 Banded Triceps Stretch
3 x 15 Banded Pull Apart
3 x 15 Glute Bridges
5 x 15 Second Fluters Kick

4 rounds:
5 HSPU
Rest 30s
3 Strict HSPU
Rest 30s
5 HSPU

• Rest as needed btw rounds

AMRAP in 20 minutes
4 Thrusters (45/30kg)
6 Toes-to-Bar
24 Double-Unders

500m row
3x
20s. hs hold facing the wall
10 banded deadbugs
10 banded DL

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set up your bar and HSPU
then do lung opener
2x
20s. all out assault bike
40s. rest

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21-15-9 Reps For Time
Deadlifts 102/70kg
Handstand Push-Ups

Time Cap 10 min

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Option 2
70/47kg
15-9-6

Option 3
45/35kg
10-7-4

On the 0:00

38/30 Cal Bike Erg
45m Double DB Suitcase Lunge

On The 5:00

38/30 Cal Bike Erg
30m Double DB Front Rack Lunge

On The 10:00

38/30 Cal Bike Erg
15m Double DB Overhead Lunge

DB`S 32/22,5 ( Teen 25/17,5 )

• In this bike/Lunge finisher athletes should not expect to have a ton of rest time between rounds. We're looking at potentially as little as 30s rest between these rounds.

• The bike Should not take athletes longer than 2:30 on any these rounds.

• Score :Enter the time it takes to complete each round. Your overall score will be the sum total of each of your 3 logged times.