2 rounds:
30/25 cal row or ski
25 med ball cleans 9/6 kg
15 HSPU
2 min rest

30/25 cal row or ski
25 med ball cleans 9/6 kg
15 T2B
2 min rest

30/25 cal row or ski
25 med ball cleans 9/6 kg
15 pull ups
2 min rest

3-4 rounds:

18 walking front rack lunges
12 goblet squat
20s handstand hold

*time cap 20min

1@climb to the maximum of the day, rest 2min

*time cap 20min

1+1@climb to the maximum of the day, rest 2min

Seated strict press

24-30 @ 75-80%1RM strict press, rest 3:00 between sets

– Choose a starting weight within % range that you think you could do 8 reps with.
– We are using a “rep/set target” progression for this lift = Aim to hit 24-30 reps with target weight in as few sets as possible.

Power clean + Clean and jerk

4 x 1+1+2 @ 70-75%1RM clean and jerk, go every 2:00

3 to 5 x 1+1+1 @ 75-80%1RM clean and jerk, go every 1:30-2:00

16 min AMRAP
12 x 1.käden Mave
9 x Raaka rive
6 x Raaka työntö
Jos aloitat oikealla, teet kaikki toistot putkeen oikealla ennen käden vaihtoa

EMOM 16
20 x Kyykkyhyppy
20 x Russian twist
20 x Askelkyykkyhyppy
20 x Amerikan heiluri

Rappustreeni sisältövapaa, mutta pakollinen

Clean and jerk

4 to 6 x 1 @ 70-80%, go every 1:30