Warm up
3 rounds
1:30 cardio
10+10 banded lateral side steps
10 banded air squats
:15 ring dip hold / lower your rings if need to
:30 squat hold
:15 HS hold
:30 hanging

10 partner GHR
10/10 side bends
15 hollow rocks

Upper body push & Pull
3 rds
Strict pull-up 4-8 reps
rest 60 sec
Strict press 5 reps V2
rest 60 sec

L2: weighted pull-up 5 reps

AMRAP for quality

Just do at your own pace

500 m row / 500 m ski / 700 m assaultbike / 700 m wattbike
15 wallball (20/14 lbs)
30 abmatsitups
15 box over steps (60/50 cm)
30 superman rocks
15 burpees progressing
30 KB swing (24/16 kg)

Front Squat: Build to a heavy 3 in 10 sets. Rest 2:00
- Goal - exceed last weeks top weight if you're feeling good.

AMRAP 18

21/17 Cal. Row
18 Db snatch 22,5/15kg
10 Box over burpees 24"/20"
20 Wb 9/6kg

5 sets of
2 pause Front squats (2 sec)
1 normal front squat

V2
V2
V1
V*
V*

-every 3 minutes

3x with same bar

5 Overhead squats + 10 front squats + 15 back squats, dont drop the bar
Easy weight, rest 4 min.

EMOM 16

Min 1: D-ball ground to shoulder 4 reps (2/2)
Min 2: Tempo pause push-ups 6-8 reps (3 sec tempo down, 3 sec pause pohjassa jossa rinta hipoo lattiian kevyesti)
Min 3: Hollow rocks 15-20 reps
Min 4: Strict pull-ups 3-8 reps // 15-25 sec chin over the bar hold

L2: Strict HSPU 2-6 reps

4 kierrosta

20 dippikohautus
6 jalan irrotusta käsilläseisonnassa
15 cal pyörä/soutu/hiihto