Deadlift 5x3 70kg
Tor time
50 dumbell snatch 10kg
50 kettlebell thruster 24 kg
50 pistols

3rounds for good quality and sweat:
- 20 kb swing
- 8/8 trx split lunge
- 12push ups
- Jump squat
- 12 sandbag squat clean

AMRAP 3'

5x Box Jumps (40cm)
5x PU

1' rest

AMRAP 3'

5x Box Jumps (60cm)
5x HSPU

1' rest

AMRAP 3'

5x Box Jumps (75cm)
1x Rope Climb

• Total number of reps of each AMRAP. Sum all scores.

5 x 10

105 min

Warm up for 10 min

A. Skillwork: MU practice for 45 min
MU 6 x 1, 6 fails, total 12 attempts

B. Shoulder press

C. Jump MU 5 x 1

D.
MU turn + dip with band
Strict 2 x 5
Kip 2 x 5
MU turn with band
Strict 3 x 5

Stopilla etukyykky 3x3@70%

Raakarive + raakatyöntö
3+1@70%, 2+1@75%, 3x(1+1)@80%

Snatc Balance 3@70%, 2@75%, 3x2@80%

On the Minute x 9:
1 Tempo Front Squat

Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand

5x75%, 3x85%, 1+x95%

1) Clean pull + squat clean 40-50-60-70-80-90 kg technique

2) 6 rounds: 5 negative hspu + 50 DU

3) 6 rounds:
10 box over jump
10 cal row
10 abmat
IGYG rundit ja vauhdilla.

10 c2b
10 strict ring dip
10 back squat @ 50% = 87,5kg