Complete as many rounds and reps as possible in 20 minutes of

• 3 wall walks
• 6 thrusters
• 18 burpees over the barbell

♀ 125 lb
♂ 185 lb

5-5-4-3-2

Go every 2:30

Push press 3 RM, then max reps @ 80 %

Obliques: EMOM for 3 rounds
1) AMRAP 5+5 DB side bends
2) DB snatches
3) Rest
4) AMRAP 5+5 side plank hip raises
5) Flutter kicks
6) Rest

Warm Up
3 rounds
1 min row, run, or ski
12-16 cossack squats
12 gtoh oh + halo (levypainonnosto jalkojen välistä ja kierto pään ympäri 5-15kg)
:20-30s side plank R&L

Strenght
Sumo DL 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
perform 5+5+5 high box jumps, but safety first! (60-75cm)
rest 3 min bwn sets
Snatch Balance + Overhead Squat 4-5x2+2reps @1x65 and 1x75% and 2-3x80%
rest 2 min bwn sets
Ota molemmissa liikkeissä lämmittelysarjoja 2-3 alle.

Metcon
8 min amrap
2-3 rope climbs (target about 1min)
10 toes to bars
12 box jumps to 50/60cm, step down

rest 2 min

8 min amrap
4 sandbag cleans @35-45/55-70kg
8 toes to bars
12m hs walk or 4 wall walks

target 3-4 rounds per set
Keep steady 80% effort pace

Accessory Work
3x12-15 barbell romanian deadlifts
3x10/10 single arm seated db press
3x30 weighted twits + 12-20 seated knee tucks
rest as needed

Alternate movements with a partner
21-15-9 reps for time:
Deadlifts (60/40 kg)
Double unders OR 3x Single unders

3 Sets
5 TGU (each arm)
:30 Double KB OH Flutter Kicks
20-30m Skillmill Sled Push Sprint OR :20 AB Sprint

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

OH squat 4x6 reps

PUSH PRESS + SPLIT SQUAT
*split squat both side - place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance. Huom! Pidä kuorma eturäkissä, mikäli etukyykyissä tahtoo pito hävitä yläkropasta eli kipata alas!
4x[4+5-8 reps/leg]@up to RPE8 *could do 2 more reps, rest btw sets 3-4min *target load of ~55-65% jerks