AMRAP 30:00 with a partner:
50 Wall balls @9/6kg
50 KB USA swing @24/16kg
40 Anchored Sit-ups
40 Hollow Rocks
30 KB Sumo Deadlift High Pull @24/16kg
30 KB gorilla Rows @2x24/16kg
20 KB single arm Overhead Squats
20 KB Thrusters @2x24/16kg
10 Box Jump Overs @60/50cm
10 Burpee Box Jumps @60/50cm
*One person works at a time. Split as desired.

Rx+ Option: 10 Ring/Bar Muscle-ups in place of 10 Box Jump Overs

LÄMMITTELYT
2 KIERROSTA
25 HAARAPERUSHYPYT
20 SHOULDER TAPS PUNNERUS ASENNOSTA
5+5 KYYKKYVENYTYS RANGANKIERROLLA
5 PUSH UP TO DOWNDOG POSE
10 HYVÄÄ HUOMENTA LIIKETTÄ

SAUVAKÄVELYT/JUOKSU 45-60MIN

OTA NOIN 50/50 PERIAATTEELLA SAUVAKÄVELYÄ/KEVYTTÄ JUOKSENTELUA TÄMÄ AIKA!

VENYTTELYT 5 MIN YLEISFIILIS TOIPUNEEMMAKSI TREENIN JÄLKEEN

2 rounds:
5 Wall squats (slow tempo)
10m Lizard walk
5+5 Windmills with KB
5+5 Bottom-up press wit KB

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With barbell:
2x5 unbroken sets of “Bear
Complex”
= power clean + front squat +
push press + back squat + push
press

Tall split jerk
3 x 3 @ 60% of 1RM clean & jerk

Snatch push press & overhead squat
5 x 1 @ 70%
5 x 1 @ 75%

Halting snatch deadlift (mid-thigh)
3 x 2 @ 105% of 1RM snatch

Tempo front squat - 3 seconds on the way down, controlled ok the way up
5 x 2 @ 75% of 1RM front squat

Accessories
GHD back extension 3 x 10 with weight @ 8RPE
Barbell Good morning 3 x 10 @ 8RPE
3 x 150m suitcase carry @ 9RPE

A: Bench press 3-3-3+
B: Strict pull ups 3xMax
C1: Incline DB Bench press 3x6
C2: SA Db rows 3x6
D: Drop set cable triceps push downs 1set

Clean pull 4 set of 3 reps

Deadlift 5x3 reps, then max reps @ 85 %

As many burpees as possible in 6 minutes

A: DB Bulgarian split squat 3x8
B: Free standing assisted sissy squat 3set
C: 10min emom rkb swings

Bench Press

2-3-4-5-5-4-3-2, AHAP

Go Every 2:30