With a single kettlebell (1.5/1pood)
21-18-15-12-9-6-3 reps for time of:
Thruster
Overhead squat
Push press
Turkish get up

Freestyle Connection Seminar by Carl Paoli @ Helsinki

Progressions:
HSPU
Pistol
Muscle up
Bar muscle up

1. Back Squat

• 70% 8×3

2. Conditioning

( 4 RFT )

• 21 Wallballs
• 18 Hang Power Snatches 35 kg
• 15 Bar Facing Burpees
• 12 C2B PU

For time:

Row 50 Cal.
40 Box Jump Overs
30 Deadlifts 100kg
20 C2B Pullups

AMRAP 20'

20 Cleans 40/30kg
20 box jump overs 24/20"
20 Cleans 50/35kg
20 box jump overs 24/20"
20 Cleans 60/40kg
20 box jump overs 24/20"
As many cleans as possible at 75/50

Snatch + hang snatch , 8x(1+1)x 70% concentrate on technique

AMRAP 20'
9 SQUAT CLEAN 42kg
9 KBS 24
9 TTB
9 PUSH PRESS 42kg
9 BURPEE

Max Reps non-stop
Pull ups (strict) - 8
Push ups (Hand release) - 40

Max Reps in 3mins
Air squat - 127
Burpees - 31

@80% 1RM

30 min
1 min walk / 1 min run
4.17 km
127/156
7.13/5.40 min/km

Iltapäivällä lihashuolto JH 60 min