A) 12 min AMRAP

10 ring rows
10 pushups
20 air squats
15 cal row

--- rest 5 min between A and B ---

B) 12 min AMRAP

15 SDLHP
10 burpees over KB
15 v-ups

”Cook drill”
For 15min
Kb waiter carry max effort
Kb front rack carry max effort
Kb suitcase carry max effort
Switch arm
Go as far as you can with Kb overhead. When you had enough drop it down to a front rack. When you no longer can hold it in a front rack switch to suitcase carry. Switch arm when your grip has had enough and continue with the other hand over head. Goal is to not let the kb drop to the floor.

3 giant sets

20 m single arm OH lunge@moderate (change after 10m)
12-16 strict TTB

Rest 2 min btw sets

10min amrap

20cal row
8 HSPU

Teams of 2
AMRAP 20:
50 Wallballs
40 Kettlebell Swings 24/16kg
30 MedBall Over Shoulder 12/9kg
20 Syncro Burpees

Treeni 3​: Skill + strenght for quality
warm up: olkapäälämppä
1. 6 rds:
every 90sec
max set of kipping/butterfly pull up/c2b

1. Strenght: 4rds:
2. 6 tempo front squat. (3s down, 3s at the bottom, 1s up) ( Easy with the loading, but with tempo you can make this quite demanding. Perfect squat form.)
3. 20s ring row hold. keep your shoulderblades down
4. 20s dip hold. Keep your shoulderblades down
5. Plank hold 30-60s. Perfect back and shoulder form.

Kipping Pull up practise 20min:
Hollow rock & Arch rock
Scapular Pull up
Shoulder blade push up
Kipping technigue

4 Rounds for time:
25x KB Swing (16/20kg)
20x KB Goblet squat (16/20kg)
15x Kipping Pull up

Tc: 15min

Back squat 5x6@70%

Deadlift 3x5@50-60-70%

Shoulder press 3x5@50-60-70%