5x3
Nousu V3

A) Build to technical 1RM weighted pull up in 10 minutes

B) 3 x 1 @80% of H1
Every 2 min

4x
2min ON/2min OFF
alt A and B

A. AMRAP of
4 Shoulder to Overhead 60/40kg
8 Bar Facing Burpees
24 Double Unders

B. 20/15 Cal Row
15 KB Swings 24/16kg
+ Max Box Jump Overs in the remaining time

AMRAP15: (for quality)
12 DDB bench press RIR 1-2
8+8 DKB front rack walking lunge
8+8 banded plank row
80m DKB farmers carry @ heavy

Plank row:

12 min run

E4MOM x8:
a) row / ski

b) "AMRAP":
10 plated russian twist (1 rep = both sides)
10 plate gtoh
10 (goblet) lat. box step over (ulkojalalla) (1 rep = 1 side)
Rx: 15 / 10 & 60 / 50cm

c) bike erg / air bike

d) "AMRAP":
16 sit up
12 KBS (24/16)
8 (feet on box) ring row

Tarkoitus:
RPE 6-7. Pyritään hallitsemaan sykkeitä myös "AMRAP"-osioissa."

Every 90s for 9 mins:
1 squat clean
1 hang squat clean
1 front squat

Starting weight could be somewhere around 60% of your 1RM clean. Increase weight within sets so you reach around 80% of 1RM clean in last set.

Deadlift 3x3

Alternating Between Front Squats & Bent Over Row 5 Rounds x Every 2:00

5 Front Squat 65-75%
8 Bent Over Rows

( Total 20:00 )

5 min AMRAP
1-2-3-4-5-... wall walks
10 wall ball shots 20/14lb
-- 2 min rest --
5 min AMRAP
10/8 cal row
10 dumbbell snatches 22,5/15kg