A.) Back squat w/2.sec pause atg
1.) 1×10 @30%
2.) 1×5 @50%
3.) 1×5 @60%
4.) 1×5 @65%
5.) 1×5 @70%
6.) complete 3
pause reps until you reach an
RPE 8 triple ~80+%

B.) Snatch
1.) Building weight
2.) 6×2 @75% (reseting after every rep)

C.) Clean & Jerk
1.) Warm up/Building weight
2.) 6×2+1 @75%

D.) 3×
1.) Jumping squats ×10
2.) Reverse hyper on box w/pause when legs extented ×10

LÄMMITTELY
•Blokki peli
•Korttipakkapeli - max 10min
♠️ x-hyppy/askellus
♥️ ristikkäinen tuulimylly
♣️ vuorikiipeilijä
♦️ maastaveto 8kg kk

AMRAP 20 min 23 s.
23 cal soutu / hiihto
23 air squat / goblet squat
23 rengassoutu
23 vatsarutistus / istumaannousu

For time with partner

200 Double under (You GO, I GO )
Then 6 rounds of
12 box jump
9 KB thruster @2x24/16kg
6 Syncro burpee

150 Double under (You GO, I GO )
Then 6 rounds of
12 T2b
9 Kb Hang clean@ 2x24/16kg
6 Syncro burpee

100 Double under (You GO, I GO )
Then 6 rounds of
12 box jump over
9 KB STOH @2x24/16kg
6 Syncro burpee

Alternating rounds (relay)!

Timecap : 35mins

4 Rounds for time

20m DB front rack walking lunges
15m Handstand walk
10 DB thrusters

DBs. 2 x 22.5/15kg

HS Walk -> reduce distance -> 2-4 wall walks

Handstand walk skill – 3 Rounds:

3 Front supports to elevated downward dog stretch
10-second Pike handstand hold
5 – 10 Pike handstand shoulder shrugs
2 Pike handstand with single-leg extensions (5-second holds)
10 Pike handstand shoulder taps

3 rounds
10/8 cal bike or row
10 passthroughs
5 ring rows
5 DB thrusters

With a partner
2 RFT
100/85 cal bike/ 1 mile run/ 2000m row
80 OH single arm DB walking lunges 50/35
60 pull-ups
40 DB thrusters 50/35
20 synchro burpees

Every 5-minutes for 15-minutes

8-12 DB seated strict presses @ tempo 30×1
8-12/side DB bent over see-saw rows
8-12/side DB front rack reverse lunges

Tempo 30×1 = 3-sec down, no pause, fast up, 1-sec pause.
DB weight. Use the heaviest DBs available that you can do for unbroken sets with good form.

8 sets of intervals ( 4 rounds )

60-second AMRAP
3 DB Devil’s presses
12 Air squats
+
30-seconds rest
+
60-second AMRAP
4 DB power cleans
4 Strict handstand push-ups -> Kipping HSPU
+
Rest for 90-seconds before next set

DB`S 22,5/15kg

2 sets:
3min Row
1min Rest
2min Row
:30 Rest
1min Row
- 2min Rest btw sets
- Increase pace each interval
- Score calories

START 9:00
EVENT 1,2,3,4