2 rounds:
40sec on/20sec off
- käänteinen vatsarutistus
-painon siirto lankussa
-russian twist
-linkkari/1-Leg v-ups

10 rounds for time in teams of 2 (10 rounds each)
1 DB Devil press 2x22,5/15kg
2 DB Push press
3 DB FSQ
4 DB Thruster
5 DB Power Cleans
6 DB Deadlifts

Buy out : 50 DB push up

Relay style ( one person complete a full round then switch)
Timecap: 35 mins

Lepoja / huoltoa

Alkuverryttely 800m hölkkää + venyttelyt + 400m tavoite vauhdilla.

1800m tavoite vauhdilla.

Lepo 5 minu

1200m tavoite vauhdilla.

AMRAP 15:
1 Deadlift
1 Burpee Pull-up
1 Dumbbell Thruster
2 Deadlifts
2 Burpee Pull-ups
2 Dumbbell Thrusters
...
[Add 1 Rep Every Round]

Barbell: 102.5 / 70 kg
Dumbbells: 23 / 16 kg's

squat bottom pos. KB press 3x5/5

frontsquat 5x3, increasing weight, last set is rpe 7
T:31X1

AMRAP 5 Deadlift 70/50kg
AMRAP 5 Sit Ups
AMRAP 4 Pull Ups
AMRAP 4 Push Ups
AMRAP 3 KB Swing 24/16kg
AMRAP 3 Burpees
AMRAP 2 Air Squat
AMRAP 2 Deadlift 70/50kg

10'AMRAP
6 push up
9 KB deadlift @24/16
12 hanging knee raises

Treeni
Strict/kipping hspu
6x2 v3
Negat. hspu 3x1

Hiki:
Negat. hspu 4x2 / käsilläseisonta pito 3x 10-15s

Box hpsu 4x8

1 x 3 (70%)
1 x 3 (80%)
4 x 3 (95%)

Percentage from 1RM