STRENGTH

Front Squat 1RM in 20min. Time starts when you load the barbell.

RPE 5, maximum effort. Bar from the rack.

Strict Pull Up / Pull Up / C2B / BMU / RMU
*Choose One

1. Max unbroken rep test
2. 5 x 50% Every 2 minutes

snatch + hang snatch
- 8-10 x (2+1)

20min EMOM:

1) Power Snatch + 2 OHS, AHAFA
2) 10 2xKB Russian Swing

Scale if needed. Go by feel

3 rounds for time:

15 DB box step overs
12 DB deadlifts
9 burpee box jump overs
* 2x 22,5/15kg

Dynamic Box Squat
12x2r @ 45%
30s. Recovery

5 x E3MOM
8 db devils press 45/35lbs
8 db thruster
8 db box step over

Hietsu / Sörkkä Run

Start with a 5min Walk

Goal is to complete 2-3 rounds in 50min!

SHOW UP AND YOU WONT REGRET IT!

HR 60-70%

For time;
4 rounds
12 devils presses 2x22.5kg/15kg
20 wall balls

TC 12

AMRAP 8

5-10-15-20-25.... Double Unders
5-10-15-20-25.... Box Step-Ups 24"/20"