Front squat 3 RM, then 3x3 @ 90%

5x supersets
-8 shoulder press
-12 wall ball 7-8kg/ 5-6kg

*build to heavy shoulder press
*2min rest
*mark the shoulder presses weights on result

For time, split anyhow

800 m run (Both)
80 KBS 32/24 kg
80 Box Jumps
80 STOH
80 Wallballs
800 m run (Both)

Timecap 40 min

5x5 Strict pull up wide grip

3Rounds for quality
1. 1-6RMU
2. DB Bench press 15
3. GHD hams

25-35-45-55-65

Double Unders

2-4-6-8-10

WallWalks

Hang Squat Cleans

__155/105

1 Rm maksimi paino

Every 2 minutes, for 40 minutes (4 sets of each):
Station 1 – 400/300 m row or ski
Station 2 – 15 push ups + 30 double unders
Station 3 – 2 min run or 2 min bike
Station 4 – 15 T2B
Station 5 – 15-20 ring rows

4 Rounds for time:
10 Thruster @43/30 kg
8 Chest to Bar Pull Ups

• Rest 1 min in between sets

Time Cap: 15 min.

For Time
3-6-9-12-15: Single Arm DB Hang Clean & Press each
25-20-15-10-5: Hollow Rocks
30s Wall Sit after each round

• E.g. Round 1: 3/arm x DB Hang Clean and Press, 25 Rocks, :30 Wall Sit.