2 rounds of:
10 Wall ball
10 KB swings
10 Shoulder press
30/30" Lateral plank holds

Every 3 min x 12 sets:
A. 30/25 cal row or ski
B. 30 med ball cleans 9/6 kg
C. 25 burpees to target

Rotate stations for total 4 sets per each.

A,
4 rounds for quality of:
Yoke Carry, pick load, 50 ft
10 D-Ball Ground-to-Over Shoulders, 50/30kg
Rest 2 mins

Yoke Carry- heavy

B,
Teams of 2 - 10 rounds for time of:
7 Hang Power Cleans, 70/47kg
11 Pull-ups
21 Air Squats

While one partner is working the other completes max rep shuttle run 10 meters down and 10 meters back. Teams of 2 alternate rounds till they have completed 10 full rounds.

C,
3 rounds for quality of:
10 L/10 R Single Leg Glute Bridges
Hip Extension Hold, 45 secs
15 Scap Pull-ups
Rest 2 mins

EILINEN

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LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

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PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

Back extensuon ghd + strict knee raises
3x 15
3x 10

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Foam Roll
5 Cat/Cows
:30 Childs Pose
1:00 EZ walk

For time:

10-1 Clusters 42,5/30kg
Row 200m

15 - 20

For time:

90 Burpees to target ( 15 cm )

EMOM 1 Rope Climb ( Start at rope Climb )

TC 10

AMRAP 16 min

1. Pushup + superman x 4 o/v
2. Koppakuoriainen x 10-20 o/v
3. One leg squat x 8 o/v
4. One leg burpee x 5 o/v
5. One handed rope row x 8 o/v

Push Press
Build to a heavy double in 5 sets. Rest 2:00
- Sets of 5,4,3,2,2
Option: 5 x 5 practice at moderate weight.