9-12x Double. DnG. Lift
every 90-120sec @75-85% of
1RM. All sets across (same
loading).

Find heavy of the day in 15min
(RPE 4+ to 5)

In Teams of 2

AMRAP 10 min.
1000m row then in the remaining time
20 single arm dumbbell thruster
20 toes to bar

-rest 2 min.-

AMRAP 10 min.
1000m row then in the remaining time
20 dumbbell snatch
20 push ups

-rest 2 min.-

AMRAP 10 min.
1000m row then in the remaining time
20 single dumbbell box step up
20 box jump

@22.5/15 kg
@60/50 cm

EMOM’30
1. 30-50 DU
2. 12 cal fun bike
3. 3 power clean 70kg
4. 10 GHD sit ups
5. Rest

1.) Raaka Rinnalleveto +Työntö saksaamalla 6×1+3
2.) Takakyykky 5×5

3-4rounds:

10 snowangel
20cal easy machine

For Total Load:
5 Sets of 3

2 x 6 min, rest 2 min between

A.
8 air squat
8 DB/KB snatch (alternating)
8 burpee

B.
8 reverse lunge
8 DB/KB hang C&J (alternating)
8 box jump

3 rounds:
10+10 single leg KB deadlift
10+10 box step up
10 +10 bulgarian split squat
-rest as needed-

Warm up

A) For 6min (easy)
1min row
1min shuttle run / echo bike

B) Front squat warm-up:
10-8-6-4 up to 60% 1RM

C) Pull-up warm-up:
3 rounds: 8 scapular pull-up + 6 ring row

Workout

A) Front squat
5x6 @65-75% of 1RM
Rest 2,5-3min

B) Push press 4x3
Rest 2-2,5min

C) On the minute for 9min
1. Straight arm pull down (banded)
2. Lateral raises (DB's / plates)
3. 15-30s L-sit hold