Front squat 3x2

3 rounds for time:

6 deadlift with stop
10 toes to bar
14 double dumbbel lunges

rx: 100/60kg, 25/16kg

Haha, shocker in The Den today. 45 minute amrap, first round is 5 reps, add 5 reps every round, push ups, burpees, straight leg sit ups, diamonds, lunge jumps. So 5 of each, then 10 of each, then 15 of each and so on. Got fooking spicy from 15 on😫😩. Killer. Completed 56 reps of the round of 40. 756 total reps.

4 x 4 @ 75% of clean 1RM

Lämmittely 10 min:

10 GTOH
5 kyykky hyppyä
30 MountainClimbers
5 punnerrusta

Hyvää huomenta vauhtipunnerrus niskasta varpaille
5 x 3, kuormaa

Tempaus veto + Tempaus puolesta reidestä

2 x (1+1)x70%
2 x (1+1)x75%
2 x (1+1)x80%
3 x (1+1)x85%

Raakatempaus (polvelta) + Valakyykky
6 x (1+1)@70-80%

Etukyykky 4x4xraskas

3 x 10 leukaa
3 x 10 dipit

Every 90sec for 6 sounds

1 Squat snatch + low hang snatch + hang smatch

Directly Into
5 Sets of
3 squat snatch @75%
+
1 squat snatch @ 85-90% of 1RM

Random cardio exercises

Deadlift 4x3x80%

9 min TBT:
V-ups/situps
Lunges
mountain climbers

1 min rest

9 min TBT
floor back extensions
air squats
groiners

1 min rest

9 min TBT
hollow rocks
no weight SL DL (alternating?)
hindu pushups

1 min rest

9 min TBT
flutter kicks
cossack squats
burpees

(39 min)

Tempaus taskuilta+ polven alta + lattiasta

8x(1+1+1)@ 70-85%

Snatch balance + valakyykky

7 x (1+1) @ nousu max.

Esikevennetty boksi hyppy 30kpl