I go you go
1000m row cash in
100 mave @ 40kg
100 wb @14
100 power clean
100 jerk
Cash out 1000m bike

-1 legless rope climb
-5m hs-walk (2.5m segments)

*try to go unbroken with hs-walk

AMRAP20 in groups of 3, YGIG, divide reps evenly:
30 power clean
30 stoh
30 box get up
45 cal row
-rest 1 min after each round-

HUOM! Molemmat versiot päivän treenistä voit tehdä millä tahansa tunnilla.

3 rounds
1 min on bike/row/ski
10 seated dbl db press
20 hollow rock
20s. hs hold

Press complex
7x every 2 min
1 Strict Press + 3 Push Press @50% of 1rm Jerk

3 rounds, each round for time, of:
4 Rope Climbs
12 Burpee Box Jump Overs, 24/20 in
36 GHD Sit-ups
-if don't have proper climbing tech, practice the leg lock. see the video

A:E3M for 15min
Build up to heavy 1 rep CGBP in 5 sets

B:15min amrap
1 rope climb
5 push press 50/35
5 box jumps
2 rope climb
5 push press
5 box jumps
3 rope climb
5 push press
5 box jumps
etc…

For time:
21 back squat, 47 kg
21 strict pull-ups
15 front squat 47 kg
15 strict pull-up
9 overhead squat 47 kg
9 strict pull-up

Time cap: 15 min

AMRAP 8

10 One Arm Hang Dumbbell Clean 22,5/15kg ( R )
30 Single Unders
10 One Arm Hang Dumbbell Clean 22,5/15kg ( L )
15 Double Unders

EMOM 15
1. 10-15 cal erg
2. 8-12 burpee box jump over
3. 10-15 wall ball

4 x 8+8 Front Foot Elevated Split Squats

Performed with 2x DBs in farmers position. Focus on a slow and controlled eccentric. Use a 20kg plate to elevate the front foot.