Open Gym 1:00-2:00

3 rounds
Wb 10 kg ball 30
Db c&j 2x20 kg x 10
Burpee box jumps x30

Push press 5 sets of 3+
AHAFA. Rest 3-4 min between sets.

Accessories:
3 rounds:
10/side windmills. AHAFA
5/side 1-arm ring-rows
1 min plank holds

Run/jog 20-25 min, then perform four tabatas:
Push-up tabata
Ab-Mat tabata
Superman rock tabata
Air squat tabata

Count reps

For time:

500 m row

3 rounds
8reps bench press 80kg
2 reps turkish get up 32kg kb
8 reps hang power clean

500m row

5x5
Target weight to get to 120KG

tempaus, raskas ykkönen
2x1@90%

rive+työntö, raskas ykkönen
2x1@90%

Etukyykky, raskas ykkönen
2x1@90%

Työntöveto
3x2@105%

30 strict pull-ups
30 strict HSPU
30 strict chin-ups
30 ring dips
30 heavy ring rows
Max effort pull-ups

TC 40’
Score is determined by the number of unbroken reps

In teams of three:

30 min AMRAP

A) 12 wall ball,
9 Db snatch (22,5 kg / 15 kg)
6 burpee
B) Sand bag hold (40 kg / 30 kg)
C) Rest

Move only when sandbag is not touching the ground

rest day