For quality:

RX:
Every 120s x 5
1-2 Ring MU + 3-5 Ring dip

Scaled 1.
Every 120s x 5
6-8 Pull up + 6-8 Ring/DB push up

Scaled 2.
Every 120s x 5
6-8 Ring row + 6-8 Ring/DB push up

Huom!
Liikkeet ja toistot oman tason mukaan.

3 Round for quality:
12-16 Alt. Seated leg raise over object
10-12 Lying Y-raises (voi käyttää kevyttä painoa)
10-12 Banded lat pull down

EXTENDED WARM-UP
EMOM x 8 MINUTES
MIN 1 - 2-4 Power Snatches
MIN 2 - 2-4 Hang Clean & Jerks

• Start Light and build to workout weight or slightly past.

RX
3 SETS; Rest 2:00 between
200m Run
10 Hang Power Cleans @70/47kg
200m Run
5 Hang Power Cleans

SCALED
3 SETS; Rest 2:00 between
200m Run
10 Hang Power Cleans @moderate
200m Run
5 Hang Power Cleans
RPE 8-9

Goal : sub 3 mins each set
Total timecap: 14 mins

4x 4min AMRAP 2min lepo ( 2 kierrosta)

A)
30 Tuplaa tai 60 sinkkua
8 Yhden käden Devil's pressiä

B)
9/7 CAL
8 HSPU

Deadlift 4x4 @80-85%

PERFORMANCE
FOR TIME
30 Overhead Squats @42,5/30g
50/40 Cal Bike/Row/Ski
30 Overhead Squats

---

FITNESS
FOR TIME
30 Front Squats @light
50/40 Cal Bike/Row/Ski
30 Front Squats

• RPE 8
• Video: https://vimeo.com/870580333?share=copy

Bench Press

Use 10 Minutes to approaching. Perform 4 sets Of 5 rep sets, same weight across.

Rest 2:00 - 2:30 Between Sets.

RX
8 ROUNDS FOR TIME
3 Hang Power Cleans @85/60kg
6 Toes to Bar
9 Up-Down Over Bar

SCALED
8 ROUNDS FOR TIME
3 Hang Power Cleans @ moderate
6 Kipping Leg Raises
9 Up-Downs
RPE 9
Timecap: 15:00

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Empty Barbell Upright Rows
5/5 Shoulder Cars Against Wall
10 Wide Grip Empty Barbell Bent Over Rows
-Rest as Needed b/t Sets-

Floor Press
10-8-6-8-6-4

• Start Light and build to Mod+. The second wave should be heavier than the first.
• Week 1 of 5