Run

50-60 Minutes @ HR zone 3

For time

• 50 wall-ball shots
• 50 lateral burpee box jump-overs

♀ 14-lb ball to a 9-foot target, 20-inch box
♂ 20-lb ball to a 10-foot target, 24-inch box

Time cap 20 minutes

Tiukka rengas mu 5x1

4x AMRAP 5, 2min rest between

AMRAP 5
- 10 A-jumps
- 10 burpees

-rest 2min

AMRAP 5
- 10 lunges (with 2x db) 5/leg
- 10 push press

-rest 2min

AMRAP 5
- 10 wall ball
- 10 heavy kb swing

-rest 2min

AMRAP 5
- 10 toes to bar / knee raises
- 10 box jumps

Complete as many rounds in 12 minutes as you can of:

• 5 front squats
• 10 chest-to-bar pull-ups
• 20 double-unders

♀ 125 lb. ♂ 185 lb.

A,
Bench Press 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a 1RM for the day.
--then--
4x 1 within 15% of your heavy

B,
3 rounds for time of:
Partner A:
21 Toes-to-bars
Partner B:
Bar Hang
Partner A:
15 Burpees
Partner B:
Plank Hold
Partner A:
9 Push Jerks, 84/57kg
Partner B:
Double Kettlebell Front Rack Hold, pick load

Complete in teams of 2. You go-I go fashion, alternating exercises.

C,
3 rounds for quality of:
16 Alternating Bird Dogs
Lateral Raise Hold, pick load, 20 secs
10 Scap Pull-ups

E2M for 30min(15 rounds)
R1-5: 20 rkb swing@24kg + 8push ups
R6-10: 10/10 Kb clean @24kg
R11-15: 8/8 SA KB rows @24kg + 8push ups

Facepulls 5x20

Pystysoutu käsipainoilla 3x20

Kulmasoutu 5x10
-penkin vastaliike

Yhden käden soutu 1x30 / käsi

Hauiskääntö 3x15

Penkki 3x3x60%
-ala-asenossa paineet pois

Penkki 5x1 (70-75-80-85-90%)

Vipunostot sivuille 2x20

Vipunostot eteen tangolla 2x20

1.)Build up moderate weight for 6rep
2.)Then 2x2/77,5% 1rm Backsquat