3rounds
- 16-20reps landmine abs
- 12reps hexbar deadlift
- 15 superman

Amrap 15
15 power snatches 43/30
30 Wb
60 Du

50 Strict HSPU for time

(Time cap: 10min.)

3 RFT
400m run
21 swings @24/16
12 pull ups

A: Split jerk 5x75%, 3x85%, 1x95%+

For time:
50 air squats
25 cal row
40 kb swing 24kg
20 cal row
30 sit ups
15 cal row
20 push ups
10 cal row
10 burpees

60m Sprints - 3x60m - 8.78, 8.68, 8.50
100m Sprints - 5x100m - 14.78, 14.38, 14.03, 13.69, 13.62

Voimatempaus 3x5

Tempaus + valakyykky
2+1@65
2+1@70
2+1@75
2+1@80
2+1@85 x 2

Rive + työntö
2+1@65
2+1@70
2+1@75
2+1@80
2+1@85 x 2

Työntö "palautus"
5x1@ 1RM

lisäpainolankut 3x60 s

For time:
25 deadlift kb 32kg
20 kb high pull 28kg
25 deadlift 32kg
20kb swing 28kg
25 deadlift
20 thrusters 28kg KB
20 deadlift kb 32kg
15 kb high pull 28kg
20 deadlift kb 32kg
15 kb swing 28kg
20 deadlift kb 32kg
15 thrusters 28kg KB
15 deadlift kb 32kg
10 kb high pull 28kg
15 deadlift kb 32kg
10 kb swing 28kg
15 deadlift kb 32kg
10 thrusters 28kg KB

150m sprints - 6x150m - 28, 25, 23, 22.7, 22.4, 22.06, 21.73