Maastaveto 6 x 2 x 80%

Penkkipunnerrus

4 x 4, AHAP

Raakarive + Raakatyöntö

7 x (1+1) x 65-75%

Bench press 5 x8

4 rounds for quality

10 box step ups 2x 22.5/15kg
7 ring row
5 ring push ups

Every time ypu break; 5 hspu/ 5 pike press

3rds
20 jax
20 single leg deadlift
20 arm circles
20 mountain climbers

Body weight strength(10)

On the minute (5)
Push ups 2 secs up-2 sec down x4- complete 4 reps every minute for 5 minutes.

On the minute(5)
Squats-3 sec down-2 sec hold-3 sec up-2 sec hold x4- complete 4 reps every minute for 5 minutes.

WRK(18)
WRK 1:30 REST :30 x9
3 upright row, ring row, or pull up
6 dumbbell shoulder to overhead
9 leg raises
12 dumbbell hop overs

Finisher
50 slow bicycles
1:00 butterfly stretch

5 sets
Ohs with 10s pause at bottom
% from 1RM snatch

1. 70%
2. 75% 3-5. Build to heavy

3 rounds with partner for Time

200m Row
10 Thrusters

as many meters as possible

Warm up(10)
3rds
10 plyo
10 knee grab
10 side lunge
10 heel grab

WRK(12)
Complete as many rounds as possible in 12:00 mins
12 squats
8 v-ups
4 shuttle drops (5 yard suicide plus body builder)

Finisher
50 knee tap crunch
1:00 pigeon stretch

7,5km Run