A1) shoulder press käsipainoilla boxilla istuen 3x8
A2) hauiskääntö 3x8
A3) kulmasoutu 3x8+8

On the 4:00 x 5 Rounds:

60 Double Unders
30/21 Calorie Row
10 Thrusters 43 / 29 kg

• No Coach
• Make it @ Muscle Beach
• No equipments needed
• Enjoy 🌞😎

20-18-16-14-12-10-8-6-4-2
Squat Jumps
Push-Ups

3min REST

20-18-16-14-12-10-8-6-4-2
Reverse Lunge (L+R=1)
Burpees
V-Ups

6 min AMRAP
1000 m row
Max. rep Devil`s press (22,5/ 15 kg)

EMOM24:
a) 3-6 Box jump w/ straight leg landing
b) 8-16 alt. db hang clean & split jerk
c) 20-40 cross-over / 30-45s training / 60 SU
d) rest OR 15-20 + 15-20s single arm plank hold / 30-45s plank

Aim to find good movement flow with focus on solid technique and execution. You can start with easier weights / box height and increase round by round if technique allows.

Target RPE 7-8.

AMRAP 15
15 Push Ups
5 Hang Squat Snatch 60/43
400m Run

A1: Excentrisk Hspu + kick up 4x4
A2: pronated grip ring pull ups 4x6
B: Archer push ups 3x6

800m Run/Jog
Then 3 rounds with light KB:
15 KB deadlifts
10 KBS (full extension, bottom
up)
5 Tempo goblet squats (5sec
down, 5sec hold)

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2-3 rounds of Kangaroo flow-

Push press 5 x 3

Finisher:
3 x 10-12 Arnold's press

Penkkipunnerrus 4x2