For Time - (24/16kg)
KB Swings - 50 reps
KB Goblet Squats - 104 reps
KB Swings - 50 reps
KB Ballistic Rows - 104 reps
KB Swings - 50 reps
KB Push Press - 104 reps
KB Swings - 50 reps
KB Goblet Lunges - 104 reps
KB Swings - 50 reps

Partner workout
Air Squat- 50reps
50 Ball Slams- 50reps
Pullups- 50reps
Walking Lunges- 100reps
Pushups- 30reps
Pistols (each side)- 20reps

Only one partner can work at a time.
Partners can break up reps between them as desired.

Box-kyykky 10x5x65-75%
Bulgarian Split Squat 3x10-15 / jalka (tangolla tai kahvakuulilla)
Istumaan nousu 3x10-15

Tiesittekö että, Tukaanin nokka muodostaa puolet linnun koko ruumiin pituudesta.

5x 2 Hang clean + 1 split jerk @ 70-75%
+
Dead Lift 5 RM
+
3 rounds for quality:
Strict pull ups x10-15 add weight if possible
Russian stepups x8/8 AHAP
Weighted hip extension x15
+
Fireman pulls 3x5-8, use weight vest if easy

In every 5mins x7 sets:
500m row
10 ttb/knee raises
10 wall ball
10 burpee over the rower

Score is the best interval time

7 Rounds For Time:
Air Squats- 7reps
Burpees- 7reps

Shoulder Press (1 Rep Max (10 mins))

Metcon (AMRAP – Rounds and Reps)

12 min Amrap

250m Row

15 Push ups

EMOM 10'

Odd - 10/5 Handstand Push Up
Even - 10/5 Chin Up Strict

AM: 135 min
Warm up for 15 min

1.Strength
A. Push press
Build to RPE 8 Triple
- 47.5 kg

B. 3x3 @ Top weight
- 47.5 kg

C. Weighted Chest to bar
Quick 3 RM

2.Conditioning
3x4 min on/1 min off:
90 s. Erg - AB (20 cal, 65-60 rpm)
10 Box jump overs
1 Rope climb - legless
Reps:
1 rnd + 80 s.
10 s.+10+1+90 s.+10+1+15 s.
75 s.+10+1+90 s.
HR 168/181

3.Strength accessory
A. From Thursday, 3 sets:
Strict pull ups x Tough - 9 8 8
Ring push ups x Tough - 12 12 12

B. 4 sets:
8+8 DB press - 12.5 kg
15 bicep curl - 15 kg
10+10 DB row - 35 lbs

C. Core: tabata V-ups/side heel touches

PM: 50 min
2 min walk/1 min run
6.45 km
HR 117/150