3 sets of
8 Deadlifts
6 Seated Double DB Sholder Press
10/10 Single Arm KB Bent over Rows

Find heavy Clean & Jerk

10km Z2 Run

*Puhevauhti

Every 3:00 x 4:
6 Left-leg DB Box Step-Up
6 Right-leg DB Box Step-Up

200m run
10 ring rows
15 air squats
10 toes to bars
8 burpees

3 Rounds @ 2-3 RIR

8-12/side DB external rotations
8-12 DB pull overs
8-12 Prone Y-raises

3 Sets:
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Floating Power Snatch to parallel + 1 Floating Pause Snatch
- Rest as needed btw sets
- Start @60-65% and build in weight each set. End somewhere around 70-73% 1RM Power Snatch
- Floating Pause Snatch: pause in receive for 3sec
- All TnG

AMRAP 12
- Heiluri 10,10,10
- Rive 10,10,10
- High pull 8,8,8
- Vp 8,8,8
- Kyykky 6,6,6

”SAKKOKIERROS”
Parin kanssa (you go, i go)
- Russian heiluri raskaalla x 200
Aina kun joutuu huilata tai vaihtaa tekijää, molemmat juoksee 200m
TC 15 min

-1 Round
-5min work / 45s rest

Zone 1:

A: Arms Only Sled Pull 15m
B: SkiErg

Zone 2:

A: Run 300m
B: Stationary SB Lunges

Zone 3:

-Heavy Front Squat x 5
-Wall Ball x 10
-Burpee Over Box x 5

Zone 4:

A: RowErg 200m
B: Copenhagen plank

Zone 5:

A: Run Sprint 300m
B: RowErg

Zone 6:

A: Light Sled Push 15-30m
B: SkiErg

Zone 7:

A: Airbike
B: Wall Ball x 25