9 min AMRAP
1 köysikiipeily
1 hspu
1 mittarimato
2
2
2
... as far as you can go!

4-5 sets:
10 Cuban press complex with a light barbell or PVC pipe

8-10 Reverse grip push-ups

These can be tough, scale by doing these on a bench or from knees. If needed you can also put your hands on dumbbells.
20 Hollow rocks *Tight core, low back in contact with the ground

AMRAP 14'

30 Burpees
30 Power Clean (43/30)
30 Pistols
30 Kettlebell Swing (24/16)
30 Toes to Bar

Viikko 4 on kevyt viikko! PK-treeneistä tehdään vain kaksi.

BACK SQUAT

Fitness
3 x 5 LP

Start your linear progression light enough to add weight through 7 weeks.

Performance
80% x 5, 80% x Max Reps

Warm up, then perform one set of 5 at 80% (of 1RM), followed by a max-rep set at the same load. Use a spotters, but aim to end the set 1-2 reps shy of failure.

Post loads to comments.
Exposure 2 of 8

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4 Rounds Not for Time:
50m Single Arm Farmer Carry
3 Wall Walks (with a 10 second hold)

Post work to comments.

100-80-60-40-20
Pull ups
Db Snatch @50/35
Assault bike
T2B
Power snatch @95/65

For time:

KB snatch, left arm (rx 16/12kg)- 5 reps
KB snatch, right arm (rx 16/12kg)- 5 reps
Push-ups- 10 reps

Lepoja

4 sets:
10/10 Double kettlebell Front rack RNT lunges. See video for band set-up.

Rest 1:00
20 Heiden lateral hops

*Focus on sticking the landing, and being as balanced as possible.
Rest 2:00

EMOM 20min
5 deadlifts @50/35
5 power cleans @50/35
5 front squats @50/35