DU practice 3 min

1 round (or 3 rounds)
Goblet squat x 8
DU or Single unders x 8
Ring row x 8
Dumbbel snatch x 8

2 rounds
Overhead squat (20 kg/ 15 kg) x 8
DU x 8
Pull up x 8
Dumbbel snatch x 8

Shoulder mobility
2 rounds
Around round x 8
Face pull x 8
Ankle stretch in the box

AMRAP 20 with a partner:
1k Row
30 T2B
20 Burpee Box Jumps @61/51cm
- Goal: One person works - split however needed and maintain a high level of intensity.

3x wall walk
30 leukaa
30 tuplaa
3x wall walk…

Deadlift 3 RM

Amrap 15
5 ring mu
15 wall ball da 12kg target 2.5m
50 du
From 15' to 23'
Trova il massimale del complex
Squat clean+hang squat clean+Front squat+push jerk

2-3 min light cardio
2 min couch strech R/L
1.5 min piriformis strech R/L

Ascending weight

6 rounds

30 on 30 off

Burpees

170 min
Warm up for 20 min

1.BCTB
- BFLY x 45
- BCTB x 25 (singles)

2.Squats
A. Back squat
4x5x82-85 % - 75 kg

B. Front squat
1x5x75 % - 60 kg
2x5x80 % - 65 kg
- New set every 3 minutes

3.DL
1x20
3x10
- New set every 3 minutes
- 52.5 kg

4.Accessory
4 sets:
8 shoulder press - 29 kg
8+8 bicep curls - 25 lbs

Leuan veto 10 RM
Valitse kuorma jolla pystyt tekemään 10 toistoa.