5 Rounds
2x24/16 kg KB
4 Deadlifts
4 Front Squats
4 Shoulder To Overheads

Test 3.1
2 rounds
3 min AMRAP
15 cal row
15 row over burpee
15 dumbbel snatch (20 kg/ 15 kg)
Rest 3 minute between rounds

Test 3.2.
2 rounds
3 min AMRAP
15 KB x 2 thruster (12 kg/ 8 kg)
15 T2B
15 KB x 2 swing (12 kg/ 8 kg)
Rest 3 minute between rounds

Test 3.3.
2 rounds
3 min AMRAP
15 deadlift (75 kg/ 50 kg)
15 wall ball (9 kg/ 6 kg)
15 DU
Rest 3 minute between rounds

Front squat

5 x 5

Add weight each set

Warm up for 20 minutes with scales, L-sits, inversion (handstands), planks, and stretching (SLIPS).

Bench Press
4*4 Medium load
New set on every 3min.

YGIG / round
Both complete 5 rounds
12 Deadlift
9 Hang Power Clean
6 STOH
RX 70/50kg
Time Cap 15min

Recovery Erg

Ladder strength deadlift find your 1RM and then perform 2/3 reps @your last RM

Alkulämmittely ja mobility

X riveä

11min AMRAP
15m farmari kävely
1 seinäkävely
15m farmari kävely
6 burpeeta

Loppuvenyttelyt

15-12-9

squat clean
dip on the box

4RFQ
3 Push Jerk @BW
10 Sec Ski Erg
3 Hang Power Clean @BW
Rest Minimum 2 Minutes

Single Arm Dumbbell Press
2112; 6-8reps/arm; rest 60sec x 3 sets