3 Sets of:
BB Deadlifts touch n’go
80% of 8 @ 8 RPE near failure max reps (2 reps buffer)
1:00 rest each sets

10 x mittarimato, 10 sek pito

Kaverin kanssa, ygoigo
Amrap12:
Partner 1: Machine
Partner 2: 5 ring row-10 box step up or jump-15 sit up*
-vaihto aina yhden kokonaisen kierroksen jälkeen-
*10 reverse plank knee drive

For time:
135-lb. thrusters, 10 reps
50 double-unders
135-lb. thrusters, 8 reps
40 double-unders
135-lb. thrusters, 6 reps
30 double-unders
135-lb. thrusters, 4 reps
20 double-unders
135-lb. thrusters, 2 reps
10 double-unders

Deadlift 5-3-3-1-1-1 reps

20 minutes of SLIPS practice, before and after (scales, L-sits, inversion (handstands), planks, and stretching)

20 min AMRAP

DU x 20,
Wallball x 20,

Burpee x 20

Alkulämmittely ja mobility

Etukyykky

8min amrap
10 seinäpalloa
4 rengas/boxidippiä
20 Hyppistä

Loppuvenyttelyt

Every 3mins x 3 sets
Row 300m
10 Goblet Squats (3sec hold at bottom of each)
30sec Arrested Superman Hold

Front squat, halt at the bottom for 3 seconds

80-90 %

AMRAP 4
21 S2OH 40/30
21 front squats
burpees over bar for remaining time
rest 2:00
AMRAP 4
15 S2OH 50/35
15 front squats
burpees over bar for remaining time