3 Rounds For Time:
400m Row
30 DU
20 T2B
10 HSPU

1.) Muscle clean +front squat +push press 4×3+3+3
2.) Split jerk w/3pause@dip,cath,rec 4×3
3.) Power clean +power jerk 5×3+1
4.) Clean pull 3×5
5.) Back squat 4×5 Last set +

3x2 @75-80%

3 RFT:

7 Deadlift 140/90kg ( Teens 125kg )
10 m Hanstand Walk

AMRAP 6

21 Wallball 20/14p
21 Toes To Bar
21 Hang Power Clean 50/35kg

Rest 4 min

AMRAP 6

15 Wallball 20/14p
15 Toes To Bar
15 STOH 50/35kg

Rest 4 min

AMRAP 6

9 Wallball 20/14p
9 Toes To Bar
9 Snatch 50/35kg

AMRAP 14 min
30 Meter Sled Push - moderate
20 Russian Swings (24/16 kg)
Rest 90s

– Goal: Sustainable pace

Warm Up
3 rounds

1:00 light jog/light run/ mod run
10 step back lunge + torso rotation
10 alt leg bodyweight RDL
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds

RUN
3.2km @moderate/fast pace,

Rest 10min, active recovery 5 min during this (bike easily or walk/jog)

2 sets:
200m at moderate pace, 1min rest
400m at moderate/fast pace, 1 min rest
200m at fast pace, 1min rest
Total: 4800m

Maastaveto 2x97,5-100%
-lämmittelyt mahdollisimman pitkälle korokevetoina eli seisomalla itse 3-5cm korokkeella

SitUps 5x10

Jalkanostot maaten 5x20

Lonkankoukistajien venyttelyä 5x30-45s / puoli

10:00 easy row or jog or bike

AMRAP 10:00
15/12 cal row
3 power cleans 135/95
15/12 calorie row
6 power cleans
15/12 calorie row
9 power cleans
15/12 calorie row
12 power cleans
……etc