Warm up

Deck squats
Swings
Samson stretch

Part A

4 sets

10/10 tempo bulgarian split squats

Part B

12min EMOM

1: 5-10 deadstop snatches left
2: 5-10 deadstop snatches right
3: Max jumping squats
4: Rest

Part C

3 sets

30 sec side bend each side
Max rep russian twists

1min rest

Rest day

50 cal row
8 rnds
6 power clean
6 front squat
6 stoh
50 cal row
6 rnds
50 cal row
4 rnds

@50 kg

Kyykky 4x4x85%

Lisäpainolankku 3x1min

Kelkka omapaino x 10 suoraa

Jalkojen/lantionnosto maaten 4x20

For time
50/50/25
40/40/20
30/30/15
20/20/10
10/10/5
DU/SIT UP/PUSH UP

With partner for time:

2 km bike at start and after every 60-rep movement

60 wallball
60 hang clean
60 pull-ups
60 deadlift
60 push-up
60 box jump
60 kb swing
60 toes to bar
60 air squat
60 stoh
60 du/120 su
60 sit-up
60 lunges

rx: 42.5/30kg

2-3 Rounds:
10 Lying snow angel
5 Caterpillar
15/15m One arm KB OH walk (bottom up)
10/10 One arm Z-press with DB/KB
6 Ring row with chin up grip (2s hold)

For time
36-27-18
Box jump/step overs
Vs
15-10-5
Strict pull ups
5min rest
50 TTB
50 Power snatch
50 Situps
50 OHS
Weight 35/25kg

• 6 Sets of:
Handstand Walks with obstacle 15 m o Handstand Walks 25 m
Inserisci degli ostacoli lungo il percorso se lo ritieni opportuno come ad esempio dei bumper dove
salirci e passarci sopra ecc.
Rest as need each sets.

HSPU 4xMax
Aim for strict, Scale with ab-mat or kipp
+
3 rounds
2min amrap
5 Push Press 60/40kg
5 CTB
1min rest
2min amrap
DU
1min rest