3 rounds:
800m run

rest 2min

10 pull up
20 push ups
30 air squats

rest 2min

Laita halutessasi painoliivi!

For time:
150 DU
10 deadlift@120/80kg
15 bmu
10 deadlift@120/80kg
150 DU

rest 5min between sets

For time:
100 DU
10 power clean@70/50kg
10 bmu
10 power clean@70/50kg
100 DU

Target under 8min, Time caps 10min / Scaled c2b or pull up & 100/70kg deadlift, 60/40kg power clean

2-3 rounds

15 banded pull apart
12 wall squat
9+9 Db row

For Time
run 6.4km (4 kierrosta hallipussia)
skaalattu run 3.2km (2 kierrosta hallipussia)

• -treeni kokonaan ulkona*

2-3 rounds:

10+10 Db seated press
10 weighted hip extenson + 10s hold
40-60s D ball hold

For time :

400m Run

3 Rounds :
10 Pull-ups
20 Push-Ups
30 Air Squats

800m Run

5 Rounds :
10 Pull-Ups
20 Push-Ups
30 Air Squats

1 Mile Run

No TC

5 sets:
1+1 Snatch @75%
- Rest 10sec btw reps, 2min btw sets

Strict press

18-24 @ 78-82%, rest 3:00 between sets

= Aim to hit 18-24 reps with target weight in as few sets as possible.
* If you can get the reps done in 4 sets, you can increase the load next week
* if it takes you more than 4 sets to complete the minimum reps (18), keep the same weight next week
* If it takes you less than 4 sets to complete the top-end reps (24), go heavier next week