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Strength session, 30 minutes, rep for round, double 1 pood kettlebell swing, 30kg dumbbell bench press, 12kg weighted strict pull up. 9 rounds boxed but hard after the morning session.

day 1 6x2 @ 136kg

AMRAP 30
- Rive kyykky x 10 (5+5)
- Punnerrus x 15
- Russian heiluri x 20
- Gorillasoutu + rive x 10 (5+5)
- Thruster x 15
- Lankku kuulan siirto x 20

Amrap 10'
20 Alternating Reverse Lunges with 2 DB 22,5/15
40 Air Squats
200 Meter Run

rest 2'

AMRAP in 10 minutes of:

10 DB Thrusters 2X22,5/15
10 Dumbell Burpees

AMRAP 24'
8 Muscle up
16 Pistols squat
24 Pull ups
32 Box jumps

7 min AMRAP

10 burbees
10 90 graders benløft i rippe / bar

Score is rounds complited, additionel reps Can be put in the comments

EMOM16

A) RDL + Side leg
B) Plank
C) Bulgarian split squat
D tasapainolauta push up

Emom 5min
3 snatch +3ohs

Focus tekniikkaan.

With a running clock
at the 0:00
AMRAP 5
15 Cal row
10 TTB
at the 10:00
AMRAP 5
10 Cal row
15 KBS, 2/1.5-pood
at the 20:00
AMRAP 5
15 Cal Row
10 Thrusters, 95/65