Osa 1:
Intervallijuoksua portaiden väleissä, porrastreeni x6 ja 100 punnerrusta lopuksi.

Osa 2:
40 air squats
30 up&downs
30 jumping lunges

Rest 2 min

Osa 3:
30 reverse lunges
20 up&downs
20 DB snatches (10+10)

Rest 2 min

Osa 4:
20 sumo squats
10 up&downs
10 DB thrusters (5+5)

100 Wallball
25 burpees
100 lunges
25 burpees
100 hand release push-up
25 burpees
100 air squats
25 burpees

10 x 500m
Rest n. 1min btw rounds
Try to go faster than 5k PR pace

Bench press 5x3

For time
600 m run
30 stoh 50 kg
5 ring mu
400 m run
20 stoh 50 kg
3 ring mu
200 m run
10 stoh 50 kg
1 ring mu

For time

15 hspu
12 power clean @80/60 kg
15 hspu
12 pc
15 hspu

Rest 5min

12 hspu
15 power clean @ 80/60kg
12 hspu
15 pc
12 hspu

Rest 5min

9 hspu
18 pc
9 hspu
18 pc
9 hspu

AMRAP 12' OF:
15 CTB PULL-UPS
12 BURPEES
9 STOH 60/40 40/25

For time: (WOD)
50 Front Squats 65/45kg (Barbell on floor)
*EMOM 6 Push Ups. Start at push ups
TC 12

Deadlift 5-5-5-3-3

Clean & Jerk
• 4 reps at 55% of 1RM
• 4 reps at 55% of 1RM
• 4 reps at 65% of 1RM
• 4 reps at 65% of 1RM