4 min AMRAP:
• 9 Toes to Bar
• 9 Deadlifts 95/65#
• 9 Front Squats 95/65#
2 min Rest
4 min AMRAP:
• 6 Toes to Bar
• 6 Deadlifts 135/85#
• 6 Front Squats 135/85#
2 min Rest
4 min AMRAP:
• 3 Toes to Bar
• 3 Deadlifts 185/115#
• 3 Front Squats 185/115#
Goal: 4 + 4 + 4 rounds (216 reps).

4 Burpee over db
8 pullup
12 wallball
16 db snatch 22,5kg

6 Sets Of

AMRAP 3 (VK+)
- 25 Cal C2 Bike
+ Amrap: Row

Into,
3min Recovery C2 Bike

Deadlift

• 20-10-10-10

*Rest 3min between sets
*Tähtää n. 5kg raskaampiin, ku viime viikolla

Engine

For Time:

• 15 Cal Echo
• 25 STOH @45kg
• 15 Cal Echo
• 12 Wall Walk
• 15 Cal Echo

Accessories

A) Rope Pull Up:
4 Rounds rest as needed between

• 5 Rope Pull Up ''Right hand above'' -rest 20sec- -5 Rope Pull Up ''Left hand above''

B) 3-4x For Quality:

• 10 KB Straddle Press
• 10/10 DB Bent Over Row

C) Optional 3-4x For Quality:

• 10/10 DB Hammer Curl
• 20-30 Banded Tricep Ext.

A)
AMRAP 15’ (for quality)
double KB
3 dead clean
4 front squat
8 suitcase row
5 dead swing
8 push up

B)
5 rounds for quality
1 TGU
1 snatch + 1 windmill on top R
1 snatch + 1 windmill on top L
5/5 press
20 swing @heavy

C)
2 rounds
12 double KB overhead sit up
12 goblet good morning

PK Run

-50-60min Easy Z2 Run

Power Snatch

E2MOM X4

• 3 Power Snatch Above Knee (Use Blocks) @70-75%

-rest as needed
Into,

E90SEC X4

• 2 Power Snatch Below Knee (Blocks) @75-85%

-Rest as needed
Into,

EMOM X4

-1 Power Snatch (Floor) @90%+

Snatch Pull

• 4x2 @120% *Rest as needed

Metcon

For time: (95% effort)
- 40 Farmer Walking lunge steps
- 45 TTB
- 30 Front rack Walking lunge steps
- 30 kHSPU
- 20 OH Walking lunge steps
- 15 Burpee bMU

*2x35lbs DB

Accessories

A) 4x For Quality:

• 15-20 Banded GHD Hip Ext.
• 30m Backwards Sled Drag

B) 3-4x For Quality (Optional)

• 30/30s Copenhagen Plank
• 45-60s Spanish Squat Hold

Voimarive+työntö 2+1
15,20,25

Rive+työntö 10sets
55 asti

Te-ote vauhtipunnerrus + allemeno 2+2
15,25

Tempaus stop pp+tempaus 1+1
39 asti

Takakyykky 1x5
Nelosia 50,60,70,75
Vitonen 80

+loppujumps!

Tempaus stopilla pp + tempaus 1+1

Every 2min squat clean & jerk x 2