3 sets for quality:
Turkish complex (Turkish sit up + press + Turkish get up) x 2-4 (per side)
KB goblet cossack squats x 8+8
Plank hold x 30 s
DB Zottman curls x 8

Penkki

3 rounds for time, every round 15min TC

1. Round:
   5 burpee
   10 box jump
   X15

2. Round:
   5 T2B
   10 KB swings
   X15

3. Round:
   5 DB snatches
   10 jumping lunges
   X15

10 min AMRAP:
• 2 Ring Dips
• 4 Ring Rows
• 8 Kettlebell Swings 70/53#
Goal: 12+ rounds

For max rounds completed:
• Death by Hang Clean 115/75#
Perform 1 rep in the first minute, 2 reps in the second minute, 3 reps in the third minute, etc. until you can no longer complete the number of reps in the minute. Score is the last full round completed.

Tiukka rengas MU 3x1

5 x 8

DB Cycling – Medley (single DB)

10 – 8 – 6 – 4 – 2/side

DB power snatch, alternating
DB overhead squat
DB (squat) snatch, alternating

Rest as needed b/t all sets

– All movements are done with a single DB.
– Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving).

Legs/Abs

Warm up - 3 Sets
1:00 Superman Hold
20 Bird Dog
10/10 Single Leg RDL

Superset #1
A1 Back Squat - 10-8-6-4-2 (Work up heavy 2)
A2 Strict Toes to Bar - 8-10

Superset #2 - 4 sets
B1 Leg Press Machine - 10 (heavy)
B2 Calf Lift - 12 (2 second pause at the top)

Superset #3 - 4 Sets
C1 Leg Extension Machine - 12
C2 Hamstring Curl Machine - 12

FINISHER - For Time:
150 Wall Ball - *(KAREN)

Temppuaaltoja 90s välein, hang power snatch:

• 3 x 40kg
• 2 x 45kg
• 1 x 50kg
• 3 x 45kg
• 2 x 50kg
• 1 x 55kg
• 3 x 50kg
• 2 x 55kg
• 1 x 60kg

Sit kapasiteetti-intervalli. 5 kiekkaa, 2 min on/2min off:

• 9 bob
• 6 ohs @ 40kg
• max reps power snatch @ 40kg