On The 2:30 x 6 Sets :

Set 1 : 2 Reps @ 71%
Set 2 : 2 Reps @ 76%
Set 3 : 1 Rep @ 81%
Set 4 : 1 Rep @ 78%
Set 5 : 1 Rep @ 83%
Set 6 : 1 Rep @ 86%

45s on, 15s off x5 (30min)

1)row
2)alt. db snatch
3)medball box step ups
4)weighted abmat sit ups (pallon heitto seinään)
5)burpee pull ups/burpee to target
6) rest

5 rounds:
15/12cal Ski
10 Box Jump Overs 60/50cm
10 GHD Sit-ups
30sec Sandbag Bearhug Hold 60/40kg

Rive lantio+rive+vauhtipunnerrus
15,25,30,35

Rive +työntö
35,40,44,45,49,51,54,55,58,59,60,60 pr! 🥳

Tempauksia kakkosia tais olla
15,25,29,31,34

Takakyykky kolmosia
50,70,75,80,84

Jaaaaaa loppujumps!

10'min you go / i go One at row moderate and another perform:

2 Rounds of:

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat

Increasing weight each set

Part A).
Skill Primer
Dip Muscle Snatch, Tall Snatch from Toes & BTN Snatch Grip Strict Press
(5-8 sets x 2+2+2)

Part B).
Low Hang Snatch
(8 sets x 2 / 60%-75%)

AMRAP 12 IGYG, with partner

7 Front Squats 40/30kg
4 Bar Over Burpees
15 Wallball Shots

10 Rounds for Time:

20/16 Calories Row*
15 Push Ups

• Must be completed under 1 minute

• Every seconds Over adds 1 Push Ups

• Girls will need average 960 cal per hour and guys will need to average 1200 cals per hour.

CAP 25

A: Bench press 5x3, amrap sista setet
B: Strict pull ups 3set
C: Seated over head press 3set
D: Narrow grip lat pull downs 3set
E: SA Cable triceps extensions 3x10
F: DB Shoulder raise 3x10 drop set, 10sec rest between sets