00:00-06:00 min
3 wall walks
20 db front squats 2x15kg
5 wall walks
15 db front squats 2x15kg
7 wall walks
10 db front squats 2x15kg

06:00-10:00
Find max weight in 4 minutes for:
3 cleans+ 3 front squats+ 3 shoulder to ovethead

Every 2 minutes until the required repetitions cannot be completed in the given time

• Run 200 meters
• 5 burpees
• Add 2 burpees after each round

3 gigasets:
12 DB Bent Over Lateral Raises
12 DB Lat Pullovers
12 DB Skull Crushers
- Rest 2-3min btw sets

A,
Press 1 Rep

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

15 mins to find a 1RM for the day.

B,
Complete as many rounds as possible in 12 mins of:
Shuttle Run, 200 m
15 Burpees
10 Box Jumps@60/50cm

Shuttle Run- 50 meters down and back x2

Wear a 9/6kg vest if you have one.

Goal: 4+ Rounds

C,
For quality:
5 Yoke Carries, pick load, 15m
3x 10 L/10 R Paloff Press, pick load
3x 10 L/10 R Crossbody Deadlifts, pick load

A) 3 sets for quality
Single arm KB bottom up carry x 30”/side
Single leg RDL x 8-10/side
Goblet curtsy squat x 8-10/side

B) AMRAP 2 mins / REST 1 min
12 double KB swing + 10 alt front rack lunges + 8 push presses
AMRAP burpee box jump in remaining time

C) Double KB windshield wipers
3x20
-rest 1 min between-

Back Squat

5 Sets x Every 3:30

4 Back Squat, every rep 2-3 Sec pause ATG ( RIR 5 + )
3 Squat Jump to Box, between boxes.

LÄMMITTELY
Amrap 10
8-10 kcal laite
5+5 Käänteinen tuulimylly
5 räjähtävät hypyt istumasta
3-5 askellus lankkuun

VOIMA
Takakyykky 3 x 12
Pystypunnerrus 3 x 12

LOPPUTREENI
taitoharjoittelu
TGU tekniikka

merkkaa tulokseksi TGU paino

Ring row 3x12
* -rest 2min*

40 min EMOM (40sek/20sek)
1. Heiluri
2. Askelkyykky
3. High pull 2KB
4. Abmat sit ups
5. Thruster
6. Russian twist
7. Longcycle (rive+työntö) 2KB
8. Lepo