21-15-9 reps for time of:
Front Squat 135/95
Handstand Push-up

Walking lunges 4x30m
Dumbell row 4x8-8

A/
2 rounds of :
40 DU
14 C2B
15 OHS @50/30kg
14 T2B
TC: 15'

B/
12-10-8-6-4-2
Def HSPU
6-5-4-3-2-1
Squat Snatch (Weight is growing after each sets! Suppose to be heavy @ the end! F.e: 35-40-45-50-55-60 kg for Men; 20-25-30-35-40-45 kg for Women)
TC: 20'

21-15-9
T2B
Overhead Squats (60/42,5kg)
Over-the-Bar Burpees

-Agilityä

-5 x rive riipusta + maasta + saksityöntö

4 min AMRAP
12 cal ski
9 Push up with dumbbells
6 Push press (22,5 kg/ 15 kg)

REST 2 minute

4 min AMRAP
6 Push press (22,5 kg/ 15 kg)
9 Push up with dumbbells
12 cal ski

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Kipping Handstand Push Ups 7 reps
Walking Lunges 20 reps
GHD Sit Ups 10 reps

Increase BOLD weights if you feel good

Voima tempaus + Snatch drop

3 x (3+3)x40%

Tempaus polvelta + valakyykyykky 1+1x70, 2 x (1+1)x75%, 2 x(1+1)x80%

Rive polvelta + etukyykky + Raty + Työntö 1+1+1+1x70%, 2 x (1+1+1+1)x75%, 2 x(1+1+1+1)x80% (työnnöstä)

Takakyykky 3 x 5 x70%

Reverse hyper 3 x15

On the 10:00 x 3Rds

250Row
15 t2b
15 WB
250 Row

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps