10 Rounds for quality 5/5
Ygig after each round
10 dB stoh
10 front squats
10m walking lunges

2x22.5kg/15kg

Time Cap 13 Mins

12-9-6
Front squat 80/60kg
C2B

Time Cap 7 Mins

10min alkavalla minuutilla.

1. 10,9,8,7,6 raaka rinnalleveto+vauhtipunnerrus 40/25kg
2. 15m askelkyykkykävely kuorma hartialla

Find your 12 RM in front rack DB lunge

Rest 2 min between the each set.

Chipper aikaa vastaan

50 m hillbilly prowler push (add weight on the box if needed)
40 weighted box overs
30 weighted jumping lunges
20 weighted bulgarian squats / leg
10 weighted box over burpees

Weights 2 x 25/35 DB

TC20 min

20 Min to find max weight in complex;
Clean (Power Clean is allowed)
Front Squat
Split Jerk

By in: Run 800m
15-12-9
HSPU,
Ring dip,
Push-up,
Cash Out: Run 800m

Push press 5x5 reps V2
-from the rack
-rest two minutes

Squat

Cumulate 5 minutes in deep squat position, preferably with bare feet. If you are still uncomfortable with the squat position use

• rubber band
• lifting shoes (or small plates under your heels)

If deep squat position causes you no problems, you can add variation with some of these movements:

30-20-10 Pallon isku
10-20-30 Venäläinen kahvakuulaheilautus.

mahdollisimman raskas pallo ja kuula.