Warm Up
30-40 band pull aparts
then 2 rounds

1:30 easy/mod pace row
50 single unders
10+10 lateral box step ups
10+10 single arm db press
15-20 hollow rocks
:30 side plank R/L

1. High hang clean x3 + Split Jerk x1
2. Hang clean x2 + Split Jerk x1
3. Low hang clean x1 + Split Jerk x1

35 + 120 min
Warm up for 5 min
1.Gymnastics
A. BMU practice for 15 min
- 1 1 1 2 2 2 2 = 11
B. Butterfly pull up practice for 10 min
- 6 7 7 6 7 8 = 41 reps

Hard routine
2.Warm up: KB's & ball throws

3.Weightlifting
A. Split jerk
2 x (2 x 75 %, 2 x 80 %, 2 x 85 %, 2 x 90 %)
1 RM 70 kg

4.Conditioning
A. Warm up:
2 sets:
30 DU
10 burpee
Into:
8 pull up
8 TTB
8 pull up

B. Linna Masters karsinta, FT, cap 20 min:
25 cal row
25 m FR walking lunges @ 40 kg
20 pull up
20 TTB
15 BFB
15 clean & jerk
100 DU
15 clean & jerk
15 BFB
20 TTB
20 pull up
25 m FR walking lunges
25 cal row
Result: 13 TTB on the way back
174/184

5.Accessory
A. 4 rounds:
- 15 s. vipunostot sivulle, rystyset ylös - 1.5 kg
- 15 s. pito, peukalot ylös
rest 60 s.
B. 4 rounds:
- 15 s. vipunostot sivulle, peukalot ylös - 1 kg
- 15 s. pito, kämmenet ylös
B. EMOM12:
1) 30 s. v-ups
2) 30 s. hollow hold
3) 30 s. side twists

AMRAP 16min
3-6-9...
burpees
toes to bar
single leg squats

(IGYG, full round then change)

7 burpees
6/4 cal bike erg
3+3 single arm hang clean & jerks with DB

Teams of 3 or 4. (YGIG)
Amrap 30

80 Cal Erg
then

40-30-20
Douple Unders ( HUOM! Jokainen tekee nämä)
T2B/ T2R
Alt DB snatch

40-30-20
Wallball 9/6
Kettlebell swing 32/24
Abmat sit up ( Jokainen tekee nämä)

AND START AGAIN

Keep MODERATE pace!

Jakakaa toistot miten haluatte.
Huom! Tuplat tekee jokainen määrätyn määrän ja jokainen tekee yhden köysikiikunnan.

5 rounds
Max rounds in 3 minutes of
6x Push-ups
12x Squats
18x Kb swing

Rest 1 minute after completion

For Time:
12 - 9 - 6 - 3 - 6 - 9 - 12
Toes-to-bars
Burpees

Standing Barbell Shoulder Press with 3 Second Pause at Top of Lift

60% 1RM Deadlift x 10
60% 1RM OHS x 10