3 rounds for time of

• 2 legless rope climbs, 15-ft. rope
• 35 wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Complete as many rounds as possible in 20 minutes of:

• 5 strict L pull-ups
• 10 ring dips
• 15 single-leg squats

Run

4 x 400m

Rest 3 minutes btw. set. Result is slowest round.

Penkkipunnerrus 6 x 6

Back squat five times seven, use the same weights for all sets, around 80% from max.

Back squat seven times five, use the same weight for all sets 3 to 5 minutes rest between sets, good form!
80% from max BS.

Mobility/ Open gym

45min amrap:

• 10cal SkiErg
• 3 takakyykky
• 1 tiukka leuanveto

Kyykyn aloituspaino 1RM-100kg.
Lisää painoa 2,5kg joka kierroksella.

For time:
3 sets total (15 rounds):
5 Rounds
15cal Hard
5cal Easy
3min Rest btw sets. No rest btw rounds.

4 Giant Sets:
7 Bench Presses (70%)
14 Glute Bridges
21 Hip Extensions
Rest 2:00 between sets.

• On the bench press reps, we are looking to move our our estimated 1RM bench press. Fully recognizing that this is not something that we max often, an educated estimate is completely fair.

• On the glute bridges and hip extensions, athletes choice if we would like to weight these. Stimulus wise however, we are looking for the "giant set"... one large consecutive piece, without breaks inside any of the movements. Free to build in load after the first set as seen fit.