Plate Figure 8s: 2 x 10 each. Rest 60s
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Aikaa vastaan

21-15-9

Thruster
Tangon yli burpee

*42,5/30kg

8 cal row
10 kb swings 20kg
5 goblet jumps 20kg
5 + 5 kb clean and jerk 20kg

5 rounds

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)

Kyykky 3×6x60-70%

Penkki 3x6x70%

Kelkka 6-10 suoraa ees taas

Clean pull 2x3 110-130%
2x3 Power clean (tng)
2x3 Power clean (drop and go)

A: Bench press 5x3
B: Strict Pull ups 3set
C: Shoulder press 3x6
D: Neutral grip lat pull downs 3x10

AMRAP 18

30 single arm devils press 22,5/15kg
30 box jumps
30/22 Cal Ski
30 Pull ups
30 Wallball 9/6kg

For time
30 burpees front barbell
20 ring mu
30 burpees front barbell

Rest day - what did you do?