Complete as many rounds as possible in 15 minutes of

• 3 wall walks
• 12 dumbbell snatches
• 15 box jump-overs

♀ 35-lb dumbbell, 20-in box
♂ 50-lb dumbbell, 24-in box

Back Squat

2 x 3 ~70% Go Every 2:30

After that building heavy set of three in 15 minutes.

2-3rounds:

30-60s plank hold
30-60s kb front rack hold

4x E4MOM
4 x Front Squat + 8 x Back Squat

Use rack if needed.

A)
AMRAP 5 mins
3-6-9-12…
goblet squat cleans@24/16 kg
push ups
-rest 90 sec.-
AMRAP 5 mins
3-6-9-12…
USA swing
burpees
-rest 90 sec.-
AMRAP 5 mins
3-6-9-12…
goblet squat cleans
push ups
USA swing
burpees

B) With a partner
Max distance farmer carry in 10 mins.
Both have to complete 10 core complex* for switching.
*Tuck up + V-up = 1 rep

LÄMMITTELY
Liikkuen
• Kumpparikävelyt
• Vaaka + polvennosto
• Askelkyykkykävely + ylävartalon kierto
• Sivukyykky
• Lonkanpyöritykset
• Lonkankoukistaja + eteentaivutus

Paikallaan hallinta
• Lantion kippaus toinen puoli korotettuna
• Simpukka
• 90/90 jalan vienti eteen ja taakse
• Sivulankku + lonkan loitonnus
• Lantionnosto
• Lonkan koukistus selinmakuulla

EMOM 15min
5-7 cal soutuergo
8-10 wall ball
10-12 etuheilautus
40s. farmarikävely
Lepo

4x2min on/2min off
Alternate between A and B

A. AMRAP 2
3-6-9-12..
Power snatch 30kg
Toes to bar

B. AMRAP 2
3 Wall walks
25 DU / 50 SU

EMOM 10
1 snatch pull + 1 hang snatch + 1 OHS
Work from 65% and add, avoid going to failure

3 rounds @ steady pace

20m Duck walk
20 Hand to hand swings
20 Box pike shoulder taps
6-minute SkiErg or row

4 rounds for quality
12 Prone Cuban Presses
10 Hanging scapula rolls, alternating
8 Kang squats
6 Tactical ankle rocks

3x1@working up to maximum, rest btw sets 2min