ENDURANCE
Complete for time
500 m Run
80 WB
80 m Farmers Carry
500 m Row
50 Situps
50 Burpees
500 m Ski
30 Dumbbell Forward Lunges
30 Dumbbell Goblet Squat
500 m Run

LÄMMITTELY
2 kierrosta - 1 min / liike
1. Hiihto/soutu
2. Seinäkyykky
3. Bird - dog kp kädessä (30s./puoli)
4. 90/90 kierrot lantion ojennuksella ja kurotuksella
5. Kylkimakuulla ylävartalon rotaatio ja punnerrus kp

VOIMA
3 x 6-8/jalka jarrutus boksilta

KIERTOHARJOITUS
3 kierrosta 40s./20s.
1. Seinäistunta
2. Rengassoutu
3. Landmine twist
4. Tempaus lp

2:00 on/ :30 off x2 rounds:
1: row
2: 10 d-kb deadlift + 12m farmers carry
3: sled push/pull
4: bike
5: 3 burpee broad jump + 8 walking lunges
6: 12 sit up

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 - 3 - 3+ @70-80-90% (+5kg edelliseen)
laske painot: 90% of 1RM

5 - 5 - 5+ @65-75-85% (+5kg edelliseen)
laske painot: 90% of 1RM

1 round for time, every 6 min.
5 snatch 60 kg
10 ttb
15 push up
30 cal row

Rsst of time rest

35' AMRAP w. partner

600m row
50/50 DU
40 H2H KB swing @ 24/16
30 partner wall ball
20 burpee pull up
10/10m bear walk

5 - 3 - 1+ @75-85-95% (+5kg edelliseen)
laske painot: 90% of 1RM

Bench Press

• 4x4 (1s pause) *rir 1-2 *rest 3min between

Pulling

3x Superset:

• 5 Weighted Chin Up
• 20m Sled Pull (hand over hand)

*rest 3min between rounds

EMOM 16

1: 40s Max Reps Strict Press @20kg
2: 40s Max Reps Wall Walk
3: 40s Max Reps Push Up
4: Rest

Accessories

3-4 Rounds:

• 15-20 Banded High Pull
• 10/10 KB Gorilla Row
• 20 Band Pull Apart

*rest as needed