4x3min
1. 3min erä
- Heiluri x 3
- Rive x 3
- Thruster x 3
2. 3min erä
- TGU max
3. 3min erä, sama kuin eka
4. 3min erä, sama kuin toka
2min huili erien välissä

EMOM 8
- Am. Heiluri x 20
- Abmat sit-ups x 20

80 Calories Bike Erg
80 Deadlifts
60 Bar Over Burpees
40 Pull-Ups
20 Front Squat
10 Wall Walks
20 Front Squat
40 Pull-Ups
60 Bar Over Burpees
80 Deadlifts
80 Calories Bike Erg

TC45

5 rounds for time:

8 hspu
2 rope climb
6 sandbag ground to shoulder @68kg
~40m sandbag walk (kaks kertaa matto päästä päähän)
- rest 2min between rounds-

"Kelly"

5 Rounds For Time

400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14 lb)

TC 47

• Pigeon Pose - 60s each
• Scorpion Stretch - 60s each
• Prayer Stretch - 60s (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

A)
Waving power snatch
3x EMOM 5 mins
1 Power snatch
Min 1 @70%
Min 2 @75%
Min 3 @80%
Min 4 @85%
Min 5 @90%
Repeat it 3 times and jump back to 70% after each Emom!

B,
3 min ON / 90” OFF x 4 sets
5 bar facing burpee
10 OHS @43/30kg
20 double under

4rounds:
KB lunges walk 30m 32kg
DL 6x125kg
Situps 20
SU 100

Tc20min

3 rounds for time
-400m run
-10 barbell glute bridges on bench
-12 pull-ups
-5 barbell glute bridges on bench
-8 pull-ups

Rx: 75/110kg

Time cap 20min

Warm up
EMOM 10min
8 Light Good morning
4+4 Scissor jumps or Lunges with small jump
6 Arnold press
14 V-up
5 Dips

Snatch
6 x 2 @ 80%
Super set with
High box jumps
6 x 2 @ as high as you can and increase each set

Power clean + Split jerk
4 x 2+2 @ 80%

Back squat
5 x 3 @ 80-85%

Abs
3 rounds
10 Jackknives
12 Hollow rock
20s Hollow hold
30s rest

-max meters