Power CNJ 6x1
2 snatch balance
FSQ 5x2
Heavy weights

Deadlift 3 RM

AMRAP 35
YGIG Split Reps However

• 1000m Row/Echo/Ski
• 90s Mountain Climber
• 80 Rope Jump
• 70 Wall Ball
• 60s Plank Hold
• 50 DB Push Press
• 40 Box Jump
• 30s Hanging L-Sit
• 20 DB Snatch
• 10 Devils Press

For time in teams of 3:
120 wb
- rest 60s
120 db snatch
- rest 60s
120 kipping knee raise / V-up / tuck up
- rest 60s
120 no-jump burpee

TC: 30

Molemmat versiot voi tehdä päivän kaikilla tunneilla.

5:00 Row @ very easy pace
+
2 Rounds
5 Scapular pull-ups
10 Goblet squats
5 Burpees
+
Bar muscle-up/thruster drills – 1 to 2 rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
5 Front squats @ empty barbell
3 Single kipping pull-ups (focus on max hip thrust)
5 Push presses @ empty barbell
3 Glide hip snap to the bar
5 Front squat drives to thruster @ empty barbell
3 Jumping bar muscle-ups with hip snaps
+
Build to workout weight for thrusters and devil’s presses
* Do a few Rope climb pull-up from floor between sets before moving to full rope climbs
+
@ workout weight
250m Row
5 Thrusters
3 Bar muscle-ups
1 Rope climb
6 DB Devil’s press

1: 0:45 row
2: 10 box step-overs
3: 0:45 bike erg
4: 12 line facing burpees
5: rest

Partner Workout
AMRAP 20 mins (Split reps evenly )
20 cal row
20 USA swing @24/16kg
20 partner wall ball sit up@9/6kg
20 ring push up
20/20 - 40/40 - 60/60 … Double under

Rest 3 mins

AMRAP 10 mins ( Relay)
10 goblet squat
10 kipping Pull up
10 up down to target

Partner A Completes a full round Then swich!

in 2 minutes window:

5 DB push-ups
10 hang DB snatch
max calories row

IGYG

3 sets:
25 GHD sit-ups
:30 side plank hold/side

3 rounds of:
20 KB swings
10+10 KB side bends
20 alternating DB snatches
20 DB Russian twists
max Ring rows
Rest