Kyykky 3×6x60-70%

Penkki 3x6x70%

Kelkka 6-10 suoraa ees taas

EMOM x 10
1) 4-12 push up
*
Hs practice
3-4rounds
1) 1-5 wall walk
2) 8-20 shoulder tap
3) 20-40s hs hold

3 rft
800 metri run
25 kettlebell swing 24 kg
15 deadlift 80kg
5 ring mu

KILPA

For time:

3000/2000m Row
300 Double Unders
30 Shuttle Runs (10m each)
Same standards for all groups.

Timecap 20 minutes.

If athlete is hitting the timecap, score is 20:00+(reps completed before timecap)

100 thruster w/db
90 sit-up
80 walking lunges w/db
70 burpee
60 push up
50 thruster w/db
40 sit-up
30 walking lunges w/db
20 burpee
10 push up

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(15)
100 squats
50 hand release push ups
100 sit ups
Every minute that your working stop and do 4 half burpees(from floor to squat position)

Finisher
60 around the world
1:00 samson

Seated shoulder press 4x8

Bench press 2x4, 3x2

5 rounds for time

20 GHD
5 squat snatch @ 55/35kg with 3s pause at bottom.

5 x 3 pausing thrusters
- 3 sec pause