3 rounds for time:
10 wall ball
8 power clean
16 abmat sit ups

-rest 2min

3 rounds for time:
10 pull ups/ring row
8 box jumps
16 kb swing

-rest 2min

3 rounds for time:
10 weighted lunges (5/leg)
8 push ups
16 plate ground to overhead

Practice 30 - 60min skills of your choice.
Strenght or technique.

EMOM 12
1) 20m Animal walk
2) 5 Wall squats + 10 alternating
cossack squats
3) 10 Banded good mornings + 10
banded press
4) 5+5 Windmills with KB/DB

---

2-3 x perfect stretch (both sides

2-3 rounds, rest as needed
between
1) 10-20 Plank Hold with KB Drag
2) 30+30sec Side Plank

RPE 3 to 3+

3 rounds: 4-3-2 with 90sec rest
between sets and 3min rest
between rounds.

One round is 4 reps, 90sec rest, 3
reps, 90sec rest, 2 reps. Use the
same loading for all sets, but add
loading to each round.

All rounds with RPE 4 to 4+

40min amrap
Round starter 50du
30cal row
10 thrusters 30kg
30cal ski
10 wall ball
30cal echo
10 front rack lunge 30kg
Round finisher 20burpee over bar

• Around the world in pike position and / or feet on a box
• 3x5: 3s negative box handstand push up / pike push up

3 sets of High Hang Squat Snatch
Double. Rest as needed between.

Target: easy with the loading. This
exercise is for your speed under
the barbell

For time
550-yard sprint

Then,
Deadlift 5-5-5 reps

OHS/SNATCH BALANCE

Every 90s x4
3 snatch balance + 3 ohs

• voit lisäillä painoa sarjojen edetessä (vertaa viime viikko) mutta mieti tätä enemmän lämppänä tempauksiin