18 Min AMRAP:
One person completes full round then you switch.
15 CAL Row
15 Push Ups

Post total reps combined, 1 round = 30 reps

3 x

10 x bulgarialaista askelkyykkyä /jalka
30 sek lepo
10 x boxin ylitystä
30 sek lepo
10 x boxihyppy
30 sek lepo
10 x hipthrust
30 sek lepo

Pienet painot tai ilman, keskity lihakseen

L1: Goblet squats 3×8 + front squats 5×3 (technique focus)
L2: Back squat 5 x 65%, 5 x 75%, 5+ x 85%

WU: 2 sets of 10 reps at two lighter weights - just DL & Press. Then Combine style – 4 heavy sets at same weight for max reps.
BB Deadlift 4xHeavy Max (4-8reps) (285lb cap) (Any stance/grip, One re-grip allowed)
DB Chest Press 4xHeavy Max (4-8reps)
Ab Wheel Roll Outs 4x4sec holds/reps to failure
4min
22

4 x 4 (heavy)

Mobility: Hip flexor + lat smash, dowel arm circles
Movement Prep: BW split squat, BW good morning, BW reverse fly, crossack squat and crab reach

FFE Split Squat 4x10/leg
KB Pendlay Row 4x10
Slamball Slam 4x15 (if you can't keep a neutral spine put bumper plates under slamball)

Partners Follow so that everyone finishes each set with the slamball

3-3.5min rounds

20min

20 min AMRAP

RX
7,6m Overhead walking lunges @ 43/29kg
8 bar facing burpees
7,6m OH WL
8 C2B pull ups

Scaled
7,6m Front rack lunges @ 20/15kg
8 bar facing burpees
7,6m fr lunges
8 jumping pull ups

1. High hang clean x3 + 1 jerk
2. Hang clean x2 + 1 jerk
3. 1 Clean & jerk

AMRAP 4
30 double unders
7 front squats 60/40
– rest 2 min –
AMRAP 4
15 sit ups
7 deadlifts 60/40

4 x AMRAP
30 sec work, 30 sec rest
-burpee
-box over burpee
-burpee pull up