Maastaveto 10,10,10

nousevat painot, tauot 2 min.

Shoulder press 1 RM

1) 10 Double DB Deadlift
2) 5+5 DB Snatch (you can alternate arms)
3) 10 Goblet squat / air squat
4) Abmat situps
5) Rest

RX: Men use 22,5kg
Women use 15kg
Scale the loading if needed

For time:
500 ski
500m row
1000m C2 bike

GO FAST !

Front squat - 8x3 @ 88% (up wt on last set if you feel good)

4 x 8

AHAFA (As Heavy As Form Allows)

Try going heavier than last week (~75% of 1RTM)

3min rest between sets

1) Max DU (unbroken)

2) Max Pistols in 1min (alt legs)

3) Max T2B (kipping)

Warm up:

3 Rounds:
20 Pass through
6 - 10 Scapula pull
10m Walking lunges
10 Turkish sit up with plate

"Filthy Fifty"

FOR TIME;
50 Box Jumps (60/50cm)
50 Jumping Pull-ups
50 KB swings (16/12kg)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (20/15kg)
50 GHD Back Extensions
50 Wallball (20 lbs/14 lbs)
50 Burpees
50 Double unders

Tc 40min

In 20 minutes:

Push press 5 x 3

• rest 150sec between sets

3 x 3min AMRAP

Ring Dip
HSPU
Push-Up

Rest 3min between sets

Score total amount of reps!