A: strict hspu 4set 2min vila mellan set
B1: strict chin ups 3set
B2: Floor press 3set
C: E4M for 16min(4rounds)
30 squats
20cal Row
10 DB push press
D: triceps cable push downs 2set

AMRAP 30 min with a partner
Buy in:
10 Rope Climbs
Then remaining time AMRAP:
30 Cal Row
30 Power Snatch (43/30 kg)
30 Cal Row
30 Thrusters (42/30 kg)

– Goal: Challenging pace. Have fun today and keep BB load light! Split work however desired.
Rx+: (52/35 kg)

1 x tempaus + 3 x valakyykky, päivän raskas ykkönen haussa. Tc 6 min.

Miscellaneous

100 Russian Kettlebell Swings

• Goal: Complete one large set UB and then break as needed.
• This should be done with the heaviest weight possible.
• Goal = sub 5:00
• Rx+: 100 reps UB

3 rfq
10 s pull up hold + neg.
10 s chin up hold + neg.

For time:

100 Double Unders
50 Cal Bike Erg
5 Squat Cleans
80 Double Unders
40 Cal Bike Erg
4 Squat Cleans
60 Double Unders
30 Cal Bike Erg
3 Squat Cleans
40 Double Unders
20 Cal Bike Erg
2 Squat Cleans
20 Double Unders
10 Cal Bike Erg
1 Squat Clean

BB: 102,5/70kg ( Teens 85 / 57,5kg )

( 18 - 30 )

5 Min Foam Roll / Own Mobility
4 Min Ergo
3 rounds:
5 Hr Push Ups + 5 Bounding Jumps + 5 MB Squat Cleans
2 min laying Front Rack Stretch

5 GM
5 BS
5 Elbows Rotations
5 Press
5 DL
5 FS
then..

1:00 Push Ups + 2 x Shoulder Tap
1:00 Walking Lunges
1:00 Hollow Rocks

For time 3 rounds:

4 c2b
6 clean&jerk
8 hand release push-up

With a partner, 5 rounds for time of

• 24 double-unders (each)
• 19 toes-to-bars (total)
• 2 clean and jerks (total)
• 400-m run (together)

♀ 135 lb ♂ 205 lb