5 rounds of

• 10 steps front rack walking lunges

Go heavy for all 5 rounds, without breaking form - do not include warm up sets

For Time:
Two-Arm KB Russian Swing (32/24Kg) 21 reps Burpees 21 reps
Two-Arm KB Russian Swing (32/24Kg) 15 reps Burpees 15 reps
Two-Arm KB Russian Swing (32/24Kg) 9 reps Burpees 9 reps

lepoja

10 min AMRAP
200 m run
20 Thrusters (DB, BB, MB)
25 sit ups
30 DU or 60 singles

Rest 2 min

200 m row
12 burpees over rower
20 OH walking lunges (10 each leg)
20 Russian twists with plate

1a) Banded Alphabets: 2 x 1 set on each side.
1b) Banded Pull-through: 2 x 20-25. Rest 30s.

Voimatempaus 3x5

Tempaus, polvelta. raskas ykkönen

Työntöveto + rive + työntö 1RM

Etukyykky 3RM

"tall snatch" + pressi te - otteella

3x3+5

EMOM 4

1 min : tempaus 3@78
2 min : tempaus 3@81
3 min : tempaus 3@84
4 min ; tempaus @raskas

Tempaus veto

3@110
3@115
3@120
3@100

Pause työntö, 2 sek stoppi dipin ala-asennossa

2@70
3x2@75

Grip-work

Find heavy deadlift w/fat grip (löytyy salilta)
Then drop weight 50 % (or more) and perform
5 sets of max deadlift hold w/fat grip. Rest 2 min between sets.

5 ROUNDS FOR TIME

• 50 Double unders
• 10 Deadlifts 2 x 40kg kettlebells
• 20m Farmers walk 2 x 40kg kettlebells