10 min AMRAP
200 m run
20 Thrusters (DB, BB, MB)
25 sit ups
30 DU or 60 singles

Rest 2 min

200 m row
12 burpees over rower
20 OH walking lunges (10 each leg)
20 Russian twists with plate

1a) Banded Alphabets: 2 x 1 set on each side.
1b) Banded Pull-through: 2 x 20-25. Rest 30s.

Voimatempaus 3x5

Tempaus, polvelta. raskas ykkönen

Työntöveto + rive + työntö 1RM

Etukyykky 3RM

"tall snatch" + pressi te - otteella

3x3+5

EMOM 4

1 min : tempaus 3@78
2 min : tempaus 3@81
3 min : tempaus 3@84
4 min ; tempaus @raskas

Tempaus veto

3@110
3@115
3@120
3@100

Pause työntö, 2 sek stoppi dipin ala-asennossa

2@70
3x2@75

Grip-work

Find heavy deadlift w/fat grip (löytyy salilta)
Then drop weight 50 % (or more) and perform
5 sets of max deadlift hold w/fat grip. Rest 2 min between sets.

5 ROUNDS FOR TIME

• 50 Double unders
• 10 Deadlifts 2 x 40kg kettlebells
• 20m Farmers walk 2 x 40kg kettlebells

1.
Broad Jump max

2.
1-Leg Box jump
4x 2+2

3.
5 kierrosta ilman kelloa
20 Pistol Squat
20s max reps Plyo Pushup
10-20s L-hang on Rings

High Hang Snatch x 4 x 5 @ 70%

Snatch 1-1-1
Clean And Jerk 1-1-1

5 MIN AMRAP

• HEAVY TIREFLIPS