Three sets of eight single arm KB snatches alternating hands (8 per arm, 16 total).

Back squat 5 RM, then 3x3 @ same weight

4x6 deadlift

For time:

-38 t2b
-38cal ski
-38 c2b
-38cal row
-38 bar MU
-38 burpees

Conditioning A
21-18-15-12-9-6-3:
Kipping Handstand Pushups
500m bike erg

5-6min rest

Conditioning B
“2-2-2-3” Intervals Style
35 Double Unders
5 Lateral Dumbbell Burpees
Max Devil’s Press (2x20kg)
*Workout flow is as follows
2 min amrap, 2 min rest 2 min amrap 2 min rest 2 min amrap 2 min rest 3 min amrap

5-6min rest

Conditioning C
13-11-9-7:
Double Kettlebell Deadlifts (2x24kg)
After Each Set:
15m Single Arm Overhead Walking Lunge (24kg)

Kyykky 5x70-80%

Penkki 5x70-80%

Maastaveto 5x70-80%

Eli nousu kovaan vitoseen kaikissa...päivän kunnon mukaan..5-6 ylösmenosarjaa ja sitten työsarja...

– Jefferson curl 3 x 3 10s Down, 10s Up
– Lizard Pose x 60s each

EMOM 12
1. 6-8 Hang power cleans
2. 8-12 Goblet squats

3 x 10 @ 60%

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!