”Last ascent”
5-10-15 Reps for Time
Back Squats (100/50 kg)
Box Jumps (20/24 “)

With partner, split reps (YGIG), for time:

90 sit-ups 15/10kg
50 hang squat snatch 50/35kg
80 lunges 50/35kg
110 slamball 20/15kg
60 front squats 50/35kg
60 power cleans 50/35kg
160 cal row
60 wallball 9/6 kg

TC: 40 min

5 Rounds for Time
20 Air Squats
20 Alternating Lunges
20 Alternating Split Squat Jumps
10 Squat Jumps

EMOM 35 min

1. 10x penkkipunnerrus
2. 10x kulmasoutu oikea
3. 10x kulmasoutu vasen
4. 8x shoulder press istuen
5. 30s assault bike

A: Deadlift 5-5-5-5-5
B: 15min amrap
1000m bike @2kph
6 Lat pull downs @70kg
10 alternating Kb Snatch @16kg
10 Burpees

4 rounds
for quality

6 sandbag over shoulder
12m sandbag carry
3 wall walks
can be done as you go I go

Bench press 6x6

Banded Pull-Through: 3 x 25. Rest 60s.
+
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

EMOM 15
1: 40s SU tai 10x burpee
2: 8-10 push-press / tanko tai kumppani
3: 40s kB swing
4: 40s Russian twist
5: 40s air squat

A: Back squats 3-3-3+
B: Bench press 4set