2-3sets:

10-15 GHD hip extension
8+8 curtsy lunge

9 min AMRAP:
• 3 Front Squats 135/95#
• 6 Deadlifts 135/95#
• 9 Hand-release Push-ups
• 12 Lateral Barbell Hops
Use one barbell starting from the ground. The lateral barbell hops are simply jumping over the barbell side-to-side. Each hop over the barbell counts as 1 rep. Goal: 8 rounds.

M/N 35-54

In 15 minutes for time or reps:

100 Double Unders

80 Wall Balls 9/6 kg

60 Alt. DB Snatches 1 x 22,5/15 kg

40 Burpees Over Line

20 Cleans (anyhow) 70/50 kg

Tc 15 min.

*pause 2-3sec in the bottom
1+2@75%, 2x1x[1+2]@78%, fs-%, rest btw sets 3min

10-8-6-4-2 reps:
• Front Squat
• Strict Pull-up
Recommended weight is 50-60-70-80-90% 1RM.

Tempaus stopilla pp + tempaus 1+1

50-40-30-20-10 reps for time of

Row (calories)
Wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

4 RFQ YGIG
100m DB Farmer carry 2x25kg
8 double DB Power clean 2x25kg
12 close grip ring rows

AM: 30 min
4 min run/1 min walk PK1-PK2
4.5 km, 6.41 min/km
HR 133/152

PM: 130 min
Warm up for 20 min

1.MU
- Drills
- MU 6x1
- MU 11x2
- MU x 28

2.WL
A. Lifting warm up: Dip snatch
3x5 @ light weight
- 15 25 25

B. Snatch from ground
5x2 @ 45-47.5 kg

3.Strength accessory
3 sets:
15 DB Lateral raises - 10 lbs
20 Banded tricep extensions

Amrap 20
5 power clean 60kg
10 pistol squat
15 push up
30 double under