Find TM in TGU

2+2

(KB)

10min

5x5 AHAP/ AFAHAP (as heavy as form allows)

Max reps with a PULL-UP grip!

Then 3 x 50% max pull-up´s (rest 2min)

6 x Burpee Box Jump 30"/24"

EMOM 45

Work 45s / Transition 15s

1) Burpee
2) Walk w/ KB's front rack 24/16kg
3) Row
4) 10 x HSPU
5) REST

5 x 2 minutes on 1 minutes off

AMRAP of
5 strict pull ups
5 strict hspu
5 high box jumps

*Start every 2 minutes where you left off, not from the beginning. Score is the total number of rounds
*Scale to 10 ring rows, 10 push ups, 10 box jumps

TREENIN JÄLKEEN 15-20MIN KEHONHUOLTO

4 rounds 30sec on/30sec off

• kb swing
• goblet squat
• db trusters
• rest 1min

20 x Deadlift + 40 x du
15 x Deadlift + 35 x du
10 x Deadlift + 30 x du
5 x Deadlift + 25 du
Use your bodyweight in deadlifts

2x5 (1.1.1.1.1) 20 secs rest
This will be about 80% of your regular shoulder press max.

6 - 5 - 3 - 3

Leave 1-2 reps in the tank every set.