A:
In 3min run 600m
2min rest
3min amrap
3 pull ups
6 Push ups
9 squats
In 3min run 600m
2min rest
3min amrap
3 pull ups
6 Push ups
9 squats
2min rest
600m run for time

• Lepää jumppasen jäläkeen 15minuuttia ja sitten lets kyykkä.

Back squat
5x10-12@65-75%
btw sets 3 high box jumps, rest as needed

1a) Trap 3 KB Shrugs: 3 x 10-10-10. Rest 30s.
1b) Banded Hammer Curls: 3 x 12-15. Rest 30s.
1c) Hollow Rock + Hold: 3 x 10 + 10s. Rest 30s.

Row 6 x 250 m intervals
Rest 1 min between

EMOM 16 min

10 DB DL Burpee
10 Rings to hips row
10 OH WL 2x 22,5/15 kg or 2x 24/16kg
10 Legs-together -squats

4 rounds, each FT
Start every 3 mins

10/8 CAL row
8 TTB
8 HSPU

15-12-9-6-3 reps for time of

• Dumbbell hang clean and jerks
• Weighted pull-ups

Use one of the dumbbells for your weighted pull-ups.Men 50-lb. dumbbells
Women 35-lb. dumbbells

Conditioning
For Time:
21-15-9
Thrusters (115/80)
Chest to Bar Pull-Ups

"tall snatch" + pressi 3x3+5

Tempaus
2@70%
5x2@75%

TE-Veto
3@90%
3@100%
3@105%

Stopista työntö

4x2@70%

Squat Snatch
On the Minute x 9:
1 Squat Snatch
Minute 1 – 77%
Minute 2 – 80%
Minute 3 – 83%
Repeat this cycle (2) additional times.