Warm up:
3x
30 plate hops
15 plate GTOH
5 push-up to a stretch
20 air squat
2+2 perfect stretch

A.
Backsquat 5x6

B.
3 x Bulgarian split squat (kb 20kg)

C.
3 x 10 weighted sit-ups (plate or db)

Option:
3 x 20 push-ups

EMOM x 8-12

1) bike
2) 5 clean pull + 5 hang power clean + 5 power clean
3) bike
4) 5 barbell row + 5 front squat + 8 reverse lunge

2-4-6-8-10… (+2) wall walks
4-8-12-16-20… (+4) pull ups
8-16-24-32-40… (+8) russian kb swings 24/16kg
16-32-48-64-80… (+16) wall balls 9/6kg

Emom 48/ 45s liikettä

1) Kone
2) Lonkat+ R-ranka
3) Kone
4) Joogapunnerrus tai karhu+kobra
5) Viivahölkkä burpeella
6) Lepo

In teams of 4 - one pair works, one pair rests, change workers between intervals, divide work anyhow.

a) 90s on - 30s off x6:
10 sandbag / slam ball over shoulder
10 syncro no-jump burpee
20 assisted pull up / ring row

b) 90s on - 30s off x6:
16 syncro db snatch
16 double box / high box get over (100 / 75)
32 cross-over / 64 SU

c) 90s on - 30s off x6:
22 / 15cal bike / ski erg
22 syncro sit up
44 KBS

Result: 1 point for a completed movement (so 3 points for a full round completed).

3 kierrosta olkapään hallintaa

5+5 kuubalainen punnerrus
5+5 turkkilainen istumaannousu
15m kävely kahvakuula pään yläpuolella

AMRAP 6
10 power snatch
10 OHS
10 DU

4x 6min on/3min off

A.
400m run
then AMRAP of
- 30 cross over SU
- 8 DB box step overs (2x15kg)
- 16 V-ups

B.
500m row
then AMRAP of
- 8 burpee box jump overs
- 8 sandbag/dball clean
- 50 DU

In teams of 2 (You GO, I GO)

For time

3 rounds
30 target burpees
30 dbl DB hang snatches@2x20/12,5 kg

-rest 3 mins-

3 rounds
30 toes to bar
30 push ups on dumbbells

-rest 3 mins-

3 rounds
30 calories ski
30 dbl DB push presses

Time cap: 35 mins