2-3sets:

10-20 snowangel
30-60s D-ball hold

Pulling

E3MOM X6:

Set 1-2: 5 Chin Up (Weighted)
Set 3-4: 3 Chin Up (Weighted)
Set 5-6: 1 Chin Up (Weighted)

Push & Pull

EMOM 16:

1) 2-3 Rope Climb
2) 45s Ski Erg (Moderate)
3) 10 DB Bench Press
4) 45s Ski Erg (Easy)

AMRAP 18

• 20 Cal Row
• 16 Box Jump Over
• 14 DB Snatch @50lbs // *12 Dual KB Hang Clean

*Kb jos käteen sattuu snatch

Accessory

3-4x For Quality:

• 10/10 DB Hammer Curl
• 10-15 BB/DB Skull Crusher

Open 24.1

5x1+1+1x 50-70kg

A,
2 Power Clean & Jerks, pick load

Every 1 min for 10 mins.
65-75% 1RM

B,
Teams of 2 - for time:
70 Thrusters, 52/34kg
70 Box Jump Overs, 60/50cm
70 Hand Release Push-ups
Farmer Carry, 24/16kg, 70 m

Work can only be done while the partner is holding their bar in the front rack. Break up however you want but you must finish one exercise before moving onto the next.

Goal: Sub 20 min

C,
For quality:
Bottom Overhead Squat Hold, 20/15kg, 3x 30 secs
Chin Over Bar Hold, 3x 15 secs

Mave pysäytyksellä polviin. Ykkösinä jokainen maasta nousevilla painoilla.
3/3/2/2/2/2

For time

• 21 Deadlifts (♀ 155 lb, ♂ 225 lb)
• 21 Strict pull-ups
• 15 Deadlifts
• 15 Strict pull-ups
• 9 Deadlifts
• 9 Strict pull-ups

5 Rounds
(4 min ON / 1 min OFF):

250m Row
20 Wall Balls (men 30 lbs / women 20 lbs)
20m Sandbag Carry (men 60kg / women 40kg)
Max Burpees to Target in remaining time

Result is total burpees done

Back Squat

2x3 @70%
2x3 @75%
2x3 @80%

UB Karsinta Event 1

18min AMRAP:

• 3-6-9-12-15-18… DB Hang C&J
• 3-6-9-12-15-18… BBJO
• 10 Cal Row

Strength

Back Squat

• 4x4 (1RIR) *rest 3min Between

Accessories

A) 3-4x Superset For Quality:

• 15-20 Banded GHD Hip Ext.
• 10/10 KB Side Bend

B) 3-4x For Quality:

• 20m Backward Sled Drag
• 45-60s Chinese Plank
• 45-60s Spanish Squat Hold