4 round
3 backsquat
20s rest
3backsquat
20s rest
3 backsquat

2min rest between rounds. Increase weight every round

AMRAP10
10min Partner amrap (yougo, igo)
-10m double Kb/Db Walking lunges

Core workout

4RFT
100 DU
20m Handstand walk

Week 1, Day 4
10 x 3 @85 % of 1 rm

Floor press 4 x 5 toistoa

5x8 Row

AMRAP 18

20 C2B
15 Thrusters 50/35kg
30 box over burpees 24/20"
15 HSPU
60 Du´s

A Emom 12
Odd: 4 goblet-squats
Even. 10 fs (1 sek pause in bottom)

B Every 30sec for 15min
1: 1x Snatch
2: 30 DU
Add weight every third minute in the snatch

With a partner:
20 Total Rounds of:
7 Hang Power Cleans @70/47.5kg
7 Bar Facing Burpees
200 Meter Run / 250m Row /250m Ski
*One athlete completes a full round at a time

Timecap: 35 mins

Tempaus riipusta + maasta

3 x 2+2, 75 %

Week 1, Day 3
8 x 4 @80 % of 1 rm