12min alkavalla minuutilla
1. 5-10 varpaat tankoon
2. 10 kulmasoutu tangolla, raskas kuorma
3. 10+10 bulgarialainen kyykky kehonpainolla

Deadlift

5 x 8 x 70%. No TnG

Send Off 3:30

EMOM 12 (max 45 sec work, 15 off / transition time)

Min 1: Ski erg calories 15/12
Min 2: 8-12 kipping pull-ups
Min 3: 8-15 push-ups

L2: C2B

Back Squat

5 x 3 x 65-70%

Btw sets 5 Squat Jumps

Send off 3:00

FOUR AMRAP

AMRAP 5

50 Wallball 9/6kg (20/14p)
27/21 Calories Row

Rest 3 minutes

AMRAP 5

50 Wallball 9/6kg (20/14p)
27/21 Calories Bike Ergo

Rest 3 minutes

AMRAP 5

50 Wallball 9/6kg (20/14p)
27/21 Calories Echo Bike

Rest 3 minutes

AMRAP 5

Power Clean 80/60kg

Result is total receptions of all four AMRAP`S

3 rounds
60m heavy farmers walking @24/32kg's
6-12 deficit push ups (2x20/1x20kg plates)
12-24 weighted box step overs
use 2 db's on farmers hold
rest 2.5-3 min rounds

20min alkavalla minuutilla

1. 30-40 tuplanaruhyppy
2. 10-12 yleisliike
3. 15-20 kahvakuulaswingi
4. 10-15 cal pyörä

Deadlift 5-5-5-3-3-3-1-1-1
3x5 @40-50%
3x3 @55-65%
3x1 @70-80%
rest about 1-1,5 min bwn sets. You can use same barbell with friend so dont have play with the weights alone.

3 x 5

10 min alkavalla minuutilla
2 maastaveto + 2 raaka rinnalleveto riipusta + 2 raaka työntö