For time :

21-15-9
Kettlebell Swing 24/16kg
Run 200m

TC 7

5min Airbike/Bike with nose breathing only

Cumulate 3min of Active/Passive Hanging

A: muscle snatch +drop snatch + hip squat snatch 8x3

B: clean deadlift + clean pull + power clean
5x3

** WARM UP**
3 rounds

30 Jumping Jacks
20 squat rotations
20 crab reach

 STRENGTH/SKILL

Tempo squats

Use heavy backpack and hug it tight. As heavy as you can make it.

5x 8 reps 3X3X ( 3 sec down no rest at bottom 3 sec up no rest at top)
Between sets do 50 glute bridges

WORKOUT

Amrap 10 min

5 push ups
5 burpees
10 lunges
10 jumping lunges

COOL DOWN

5 min breathing and stetching out glutes and quads.

Lepoja

VOIMA 9/9

WEIGHTED PULL UP
Every 90s x4
2 (Weighted) pull up

For total time:

15 front squats
30 hanging knee-raises
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters

15min time gap

Men: 43kg
Women: 29kg

Disclaimer:
Workout movements are scaled version and the weights are RX.

3x8 Romanian Deadlift

Tänään ei ohjattua, pelkkä PK

30-60min PK

300m hölkkä

300m soutu

100 naruhyppyä

30s roikunta

30s + 30s kylkilankku

30s kyykky

30s ABH

Warm up(10)
3rds
20 heel grab
15 jax
10 single leg cherry picks

WRK(30)
WRK 4:00 REST 1:00 x6
10 reverse lunge with bicep curl
30 jump rope/heavy jump rope
10 db/kb upright row/ring row/pull ups
30 alternating sit ups
10-10m shuttle runs
Shuttle run-set up two cones or mark two lines 10m apart. Run and touch down at each line. Each touch counts as a rep.

Finisher
50 bicycles
1:00 quad stretch