12 min AMRAP
12 DU
120 m 1 arm Kettle bell farmer walk (12 kg/ 8 kg)
12 sit up

35 min partner AMRAP

Relay
1 Devil's press
3 STOH
5 front squat
Run (20m)

2 DBs

In 10 minutes:
3 sets of max rep (aim 15 demanding) of
- wrist flexion curls
- wrist extension
Remaining time max distance farmer carry

7 rounds AFAP:
Push jerk x7 (50kg)
C2B x7
Burpees x7

A) Clean and jerk complex:

10 x Clean + 2 jerks with 2-3s pause + 1 jerk
- Moderate paino.
- 2-3s paussi työnnön catchiin, vikassa normaalivauhti, mutta hyvä catch.
- Nostot 2:00 min välein

B) Clean pullit korokkeella seisten 4-5 x 3 - raskas

C) Push press, nousu raskaahkoon 8 sarjaan. Sitten 3 x 8 @ -10-5kg

D) Accessory

3-4 Rounds of:
10 Sotts press tangolla
5 x 5s kidutuspito kiekolla
5+5 Windmills

Finisher:
12-14 x korkeat boxhypyt, 2-3 sarjoissa.

10 sets x 2 mins on / 1 min off

Complete :
15/12 calories row/bike/ski
10 toes to bar
max burpee box jump@60/50 cm in remaining time

Goal: consistent performance across all sets

Chipper:
1000m row
DU x25
750m row
DU x50
500m row
DU x75
250m row
DU x100

Warm up
Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon

then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech

then
3 sets of
1:00 ski or row
5 inch worm with push up straight to strict/jump pull up
12 alt leg v-ups
12 ring row
:30 HS HOLD

then workout prep
5-10 ghd sit ups
1 legless or normal rope climb
3-4 Deficit HSPU

Complete the following complex for max load:

1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

Turkish Get-Up
3 x 3/side