4 rounds EVERY 3 minutes:

50 du´s
12 deadlift 100/70kg
1 leggless rope climb

How did it go?

Vauhtipunnerrus 1,1,1,1,1

nousevilla painoilla, tauot 2 min.

For time:

800m Run
50 Ring-dips
50 Wallball shots
400m run
50 HR Push-ups
50 Thrusters 30/20kg
800m Run

Back squat
9-7-3
9-7-3

hae päivän maksimi!

Overhead squat
4-4-4-4-4
Rest as needed.
Leave 2-3 reps in the tank.

deadlift 1rm

With a partner for time, in turns,

Both partners complete 5 rounds of:

1 legless rope climb
7 strict burpees
9 push presses

Use unusual weights, such as axle bar, log, KBs or DBs, as heavy you can. You can rotate the weight among the whole group (+ unload / reload)! Work with the group!!

Scaling option 1:
2 ropeclimbs
5 strict burpees
9 push presses, scale the weight

Scaling option 2:
6 rope ascends
7 strict burpees with knees
9 push presses, scale the weight

In team of two athletes, each athlete completes one round at the time, working in turns

6 min AMRAP
7 hang power clean (70 % 1RM of clean)
7 DB renegade rows with push up (2 x 35/ 2 x 25lbs)

5 min rest

6 min AMRAP
7 deadlifts (70 % 1 RM Deadlift)
14 partner leg throw downs (other partner lying on the floor, other one pushes from the legs)

5 min rest

6 min AMRAP
30 sec intervals max cal on assault bike

Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

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Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

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3-5 rounds for qualty, rest as needed, scale if needed. Check the videos.
1) Thoracic Flow/Hip Flow
2) 3-5 False Grip Walk-Ins with 3sec hold
3) 5-20sec Bridge Hold
4) 10m Dragon Squat
5) 30-45sec Shoulder Stretch with a box. You can do this dynamic as well.
6) Scapula Camshafts