Metcon:
1 round of bear complex 60/40kg
10 T2B
20 KBS 24/16
2 rounds of bear complex 60/40kg
10 T2B
20 KBS 24/16
3 rounds of bear complex 60/40kg
10 T2B
20 KBS 24/16

EMOM 25:
Minute 1: 1 Turkish Get-up each arm
Minute 2: 10 Goblet Squats
Minute 3: 40 Bear Crawl (20m down + 20m back)
Minute 4: 10 Squat Thrusts
Minute 5: 5 Strict Pull-ups

Squat Clean + Jerk: 5 x 2. Rest 90s.

– Build to a challenging set or focus on technique.
- Each round is 2 clean and jerks

3-6-9-12...
DB/KB Front squat (2x 22.5/15kg)
Burpee
T2B

Each for time:

0-10min
21-15-9reps of:
Right Arm KB Swings 24/16kg
Left Arm KB Swings
Goblet Squat

10-20min
21-15-9reps of:
Thrusters 42,5/30kg
Toes-to-bar

Alternate;
1. 5-8 Strict HSPU
2. 15-20 hollow rocks

Tabata
DB Single arm hang c&j right
Lateral jumps over DB
DB Single arm hang c&j left
Lateral jumps over DB

3-4 rounds for quality
40m farmers carry pinch carry with the plates 2x15/10kg
15 reverse flys 2x5/2.5kg
10 sand bag or db Push Press

Running clock
0 - 10 min complete
200 DU
100 Wall ball shots

10 - 20 complete
~720 m run (takkakuja kyltti)
80 American swings 32/24kg

20 - 30 complete
40 burpee bj over (lateral)
40 cal ski /row

-kahdessa ekassa osassa tulisi jäädä lepoa vähintään 90 sekkaa.

25 Min Amrap;
Run 400m together
20 Dips (Ygig)
8 rope climbs (Ygig)