Kulmasoutu käsipainolla 6x12-20 / puoli
Voimapyörä 5-8x8-20
Hauiskääntö tangolla 5x10

Buy in 400m run
10 Box step over with plate
15 Shoulder tap
20 Box jump
25 Wall ball
30 Burpee over DB
35 Pull up
40 KB swing
45 Sit up
50 Air squat
Cash out 400m run

Conditioning
Intervals
One round every 3 minutes x 5

15 Thursters 42,5/30kg
10 Burpees to target

*Weight should be light so you can focus on the speed

135 min
Warm up for 20 min

1.BCTB
- Bfly x 20
- BCTB x 35 (singles)

2.Push press + Push jerk + Split jerk
- 3x1+2+2 @ medium weight
- 45 kg

3.Back squat
3x3 @ RPE 7

4.Strength accessory
3 sets:
TE Strict Wide grip pull ups (RiR 2) - 10 9 8
15 DB Lateral raises - 10 lbs
20 Banded tricep extensions

Front squat: 12, 10, 10
Super sets: sjmv+kulmasoutu 3x12+8
Triple sets: 3 round 10 reps per hauiskääntö+pystysoutu+kapea punnerrus

AMRAP 12
10 DB snatch
8 burpee box jump
6 DB squat
4 Devil´s press

7 sets:
30s work
60s off

One lunge per two waves

12 min amrap

Start with 1 rep each and add 1 rep every round.

Clean&jerk 50/32.5kg
Toes to bar
Burpee bar over

First round 1-1-1, second round 2-2-2...

3 RFQ
20 banded face pulls
10 sg arm bent over DB rows 25kg (1 sec pause above)
20 alt birddogs
15 stiff leg deadlift 25kg

For time:
- 20 Burpees

Then:
8 rounds of:
- 8 deadlifts
- Row, 250m

Then:
- 30 cleans