Partner amraps 2x15min
1)
30cal c2bike
30 kbs 24/16kg,
30 air squat,
*
2)
30cal row
30 Db snatch 22,5/15kg
30 air squat
*
(5min rest between amraps)

Lattiapenkkipunnerrus 3,2,1,1

Nousevat painot, 2 min tauot

6-8 Ring MU
12 burpee box jump overs
40 DU’s

15 Min time cap

21-15-9 Reps for time:
Front squats 60/40kg
STOH 60/40kg

*Every time you drop the bar, do 4 bar over burpees. No resting on the back.

Strength (load)

Back squat, every 3:00 (15 minutes)
5 @ RPE6
5 @ RPE7
5 @ RPE8
5 @ RPE9 + 1 repeat for max reps

Accessory:
4 rounds of:
10 Banded kettlebell sumo deadlift - moderate
10 kb ft.rack cyclist squats - moderate
Rest as needed

Lattiapenkkipunnerrus 1,1,1,1 jätä hieman varaa

Nousevat painot, tauot 2 min

20 minutes:

• bar/ring dip 5x7

Deadlift

1 x 4 @ 70% ( Deadstop )
1 x 3 @ 75% ( Deadstop )
1 x 2 @ 80% ( Deadstop )
1 x 8 @ 60% ( TnG )
1 x 6 @ 70% ( TnG )
1 x 4 @ 80% ( TnG )

Go Every 2:30

Build in 17 minutes Heavy Thruster 3 rep Set ( RIR 0-1+ )

16min alkavalla minuutilla

4min - 3-6 käsilläseisontapunnerrus
4min - 6-9 varpaat tankoon
4min - 9-12 etunojapunnerrus
4min - 25-35 tuplanaruhyppy

Skaalaa toistomäärä tarvittaessa siten, että harjoitus tuntuu kevyehköltä