4 x 3 min amrap

1 min break between rounds

• 12 Kettlebell swings 24kg/20kg
• 12 walking Lunges
• 12 Pushups
• 12 walking Lunges

Score is your total amount of reps

ULKO

Every 4min x3,
2min rest between sets

4x hill run
12 db thruster @2x22/14kg
5/5 alt. db snatch
AMRAP burpee over db

5 Rounds for Time
15 Air Squats
15 Burpees
15 Hand Release Push-Ups

Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills

A) Power clean & Jerk

5 x 2+2 @ 72% (3 Power clean:ia ja päälle yksi työntö tasajalkaa)

Deadlifts:

15 @ 45%
12 @ 55%
8 @ 60%
3 x 6 @ 70%

C) Accessory:

Banded strict CTB pull-ups, 4 x 12

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JM press, 4 x 15

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4 x 15 Back extension on GHD

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3x
30 Russian twists
20 Slow knee tucks

Abs: 3 rounds of
40 Russian twists
30 AMSU
20 Landmine twists
10 Strict T2B
Rest

Voima
E2MOM, 4 rounds
6-10 strict pull up
* -matala tanko*

WOD
EMOM 16:
Minute 1 | 6-12 Wall ball
Minute 2 | 10-20 shoulder tap
Minute 3 |6-12 up down
Minute 4 | rest

5 Rounds for Time
- 15 Deadlifts (155/105 lb)
- 10 Bar-Over Burpees
- 5 Power Cleans (155/105 lb)

Strength 20 mins to establish a heavy complex
1 snatch balance + 2 OHS

Wod Half Mary 10 min AMRAP
5 HSPU
10 pistols
15 pull ups

Wod: we are doing half Mary to keep intensity high. Usually this would be a Wod to pace , but with only 10 mins attack it and move fast.

Find heavy of the day in 15min
(RPE 4+ to 5)

A: Deadlift 5-3-1-Amrap
B: Leg press 1xMax
C: Shoulder press 1xMax
D: Strict pull ups 1xMax +2set lat pull downs
E: Triceps push downs 1 drop set
F: Db biceps curls 1 drop set