3 rounds for time:
10cal AB 55rpm
30m Double DB Walking Lunges 2x15kg
1min Rest
10cal AB 60rpm
20m Double DB Walking Lunges
2min Rest
10cal AB 65rpm
10m Double DB Walking Lunges
3min Rest

5 Rounds
30 cal Bike
10 Back Squat 100kg
15m Yoke carry 200kg
6 single DB clean+jerk 40kg
30 cal Row

5 rounds for time:

8 hspu
2 rope climb
6 sandbag ground to shoulder @68kg
~40m sandbag walk (kaks kertaa matto päästä päähän)
- rest 2min between rounds-

5 rounds:
• 4 Deadlifts
• 4 Overhead Lunges
Start around 30% of 1RM Deadlift and Overhead Squat for Lunges. For Lunges weight, if that’s less than the weight of an empty barbell, then use a plate overhead of equivalent weight. Increase weight by 10% for Deadlifts and 5% for Lunges each round to finish around 70% of 1RM Deadlift and 50% of 1RM Overhead Squat for Lunges. If you hit failure, decrease the weight and continue at that last successful weight for remaining rounds.
Lunge weights in the comments.

SQUAT CLEAN

Every 2min x3
6 squat clean @80%

POWER CLEAN LADDER

3x 75%
2x 80%
1x 83%
3x 80%
2x 83%
1x 85+%

Every 2min

A) EMOM x 12
1: Bent over rope row x 8-10 reps
2: Incline dumbbell bench press x 8-10 reps
3: rest
- Go AHAP, but doable sets

B) 3-4 sets
4 strict pull-ups
8 dumbbell shrugs
12 alternating lateral raises with iso hold
- rest 2-3 min. between sets

C) 2-3 sets
10 dumbbell hammer curls with a max effort gun hold after the last rep

2-3sets:

10+10 Db row
10-15 GHD back extension
20 banded pull apart

LÄMMITTELY
Tekniikkatikkaat
Reaktiopelit

YOU GO I GO
1000m soutu / hiihto
100 x etuheilautus
100 x istumaannousu pallon kanssa
100 x synkronoitu kyykky

Timecap 24min