Bench press 3x3, 1x9

EMOM x 12 min

1) 3 Hang squat cleans HAP
2) 3-6 Wall walks or Adapt
3) Rest

EMOM 20 min:

A. 2 Bench presses RPE 8-9
B. 1 Set unbroken HSPU / Strict or Kipping
C. Row @moderate pace
D. Rest

Weighted chin up 3x3, 1x6

12'min AMRAP

Treenaaja ___________ Kuntoilija
150m Run _____________ 100m Run/300m Bike
1 Rope climb __________ 2 Rope decline
2 Wall facing HSPU ____ 2 HSPU
4 C2B __________________ 4 Pull-ups
6 Target burpees ______ 6 Target burpees

4 Rounds KB Complex Tc 13'

5 Dual KB Cleans
5+5 Front rack lunges
5 Dual KB Front squats
60"sec Bike moderate pace

Treenaaja ---- Kuntoilija
KB 24/16kg __ KB 16/8

Gymnastics

A) Practice HSW Ramp // Obstacle Course For 10-15min.

B) EMOM 12:

1) 45s Ski (@80% Effort)
2) HSW Ramp Both Ways or 15m HSW With 2x Pirouettes (7.5+7.5m)
3) Rest

C) EMOM 12

1) 45s Row (@80% Effort)
2) 5-10 bMU
3) Rest

Front Squat

• 5 Reps @60%

• 5 Reps @70%

• Max Reps @80% (1 RIR)

Accessories

A) 3x Superset:

• 10 Romanian DL (DB Or BB)
• 10/10 DB Bent Over Row *Rest 3min between rounds

B) 3x Superset:

• 15-20 Banded GHD Hip ext.
• 15-20 Banded Hamstring Curls *Rest 3min between rounds

Nousevilla 3-3-3-2

For time

• 400-meter run
• 25 Russian kettlebell swings

♀ 53 lb
♂ 70 lb

28' AMRAP
Buy in: 100cal airbike
Then AMRAP

10 man maker @22.5/15kg
15 syncro V-up
20m burpee <a href='/journal/movements/52'>box jump</a>
15 syncro dbl DB <a href='/journal/movements/54'>hang power clean</a>
10 worm walk out