HSPU / Box HSPU / Pike Push Ups
3-6 reps, go every 2 minutes (5 rounds)

EMOM20:
1. 10 DB Push Press
2. 6-10 Toes to Rings
3. 6-10 Box over Burbee
4. 6-10 cal Ski
5. REST

3x10 DB Strict Press

A.
5 x
10 DB Bench press
10 Strict dip

B.
5 x
10 Strict pull-up
10 DB rows

C.
3 x
”21’s” Bicep curl
15 Bench dips

D.
10+10 Chest flyes
10+10 Lateral rises
15 Face pulls
*all banded

E.
”Tabata 16”:
V-ups/Russian twist/Cyclist crunch/Toe touches

Power Snatch 3x2

With partner/teams of 3
2 round
First round fast, second round faster
3min rest between rounds

20/30 box jump
100/150 du/su
20/30 box jump
30/50 t2b/leg raises
20/30 box jump
20/30 thruster

On the 2 min for 10min
5x Front squat

For time:
3 sets
4 power snatch 61/43kg
6 bar facing burpee
4 power snatch 61/43kg
Rest 90 sec

Rest 3 min

3 sets
4 power snatch 50/35kg
6 barfacing burpee
4 power snatch 50/35kg
Rest 1 min btw sets

Aikaa vastaan:
500m soutu
5 T2B
50cal BikeErg
5 T2B
400m soutu
5 T2B
40cal BikeErg
5 T2B
300m soutu
5 T2B
30cal BikeErg
5 T2B
200m soutu
5 T2B
20cal BikeErg
5 T2B
100m soutu
5 T2B
10cal BikeErg
5 T2B
100m SkiErg
5 T2B
10cal BikeErg
5 T2B
200m SkiErg
5 T2B
20cal BikeErg
5 T2B
300m SkiErg
5 T2B
30cal BikeErg
5 T2B
400m SkiErg
5 T2B
40cal BikeErg
5 T2B
500m SkiErg
5 T2B
50cal BikeErg
5 T2B

Mobility

45min amrap:

• 15 cal assault bike
• 10 GHD-istumaannousu
• 15 cal soutu
• 10 toes-to-bar

5 RFT
400m run
30 box jumps 24/20”
30 wallballs 20/14#

• run substitute 500m row or 25/20 cal bike
• 35 min time cap
• if first round takes over 7 mins drop reps to 20