3x2 Front squat

Maastaveto 2x2x85%
KorkeaVeto 3x6 kevyt
Maastaveto 2x85%
Linkkari 5x10 räjähtävä!!!

3 rounds for time:
5 Renegade row
5 Manmaker
5 Devil's Press
5+5 Snatch

With a partner, one is working with the DB's and other on bike. Switch roles after every movement. Both will do the reps.

4 rounds:
4 weighted chin up
4 weighted ring dips
60sec plank

2min rest between rounds

• 10 Min AMRAP of:
BB Deadlifts (85/55Kg) 1 rep
C2B Pull Ups 1 rep
BB Deadlifts (85/55Kg) 2 reps
C2B Pull Ups 2 reps
BB Deadlifts (85/55Kg) 3 reps
C2B Pull Ups 3 reps
Etc.

A: Practice kipping

B: 6min amrap
15/12 row for cal
10 Push ups
3min rest
6min amrap
35 DU
10 Burpees
3min rest
6min amrap
20 alternating Prison step ups
15 KB swing

10-10-10-10 of:
BB Push Press
10 @ 9 RPE (Load Repeat)
60% 1RM 10 reps
65% 1RM 10 reps
70% 1RM 10-10 reps

Push Press 4x4, build to a challenging set of 4.

25 Lunges
20 Pull-up
50 Box Jumps (20)
20 Double Under
25 Ring Dips
20 Knees to Elbows
30 KB Swings (2pd/1.5pd)
30 Sit-ups
20 Hang Squat Cleans (35/25 lb)
25 Back Ext.
30 Wall Ball Shots (20 lb)
3 Rope Climbs

First attempt at Dirty Dozen. Lots of room for improvement.

Kyykky 2x85%
Penkki 4x4x70%
Kyykky 2x85%
Voimapyörä 5x5-15