Torstai

00:00-10:00
Run 400 m
Then remaining time AMRAP
15 wall ball
12 toes to bar

10:00-13:00 rest

13:00-23:00
Run 400 m
Then remaining time AMRAP
15 box jump
12 pull ups

Running is not rest so hit it hard!

Pistol squat,
Skin the cat / Lowers from inverted hang
(Front leaver / back leaver)

7 rounds:

30sec ON, 30sec OFF

1) Weighted Box Step-Up (Front Rack/Overhead/Crossloaded/Farmer/...)
2) DB Snatch (alternate arms)(go by feel with the loading)
3) 10m Shuttle Run

4 rounds, AHAFA loading, rest as needed:

1) 6 Press (barbell)
2) 8+8 KB/DB Row
3) 10 Lateral Raises

Deadlift 2x20x55%

20min

15s käsilläseisonta
10 kyykky pallo sylissä
10 etunojapunnerrus
10 askelkyykky pallo olkapäällä

3 kierrosta olkapäille, kevyt paino

20 enkelivipunosto
20 Y vipunosto
20 T vipunosto

5 Rounds, Every 3 Minutes:
300/250 Meter Row
15 Wallballs 9/6kg
Score is slowest round.

1) 1 1/4 Front Squat: 3RM. Rest 2:00

• Build in weight over the course of 5-6 sets.
  
• Beginner: Work up to a moderate set of 5.

Clean and Jerk
10 x 1 + 2 @ 65+%, go every 75s.

Taito/Tekniikka 15min

Käsilläseisontapunnerrus: Selvitä yhden sarjan maksimitoistot, sen jälkeen 3 x 50% toistoista.