12 x alkavalla 90s laatua keskittyen

1. 40m 1-käden farmarikävely
2. 8-10 takareisikoukistus soutulaitteella
3. 8-10 maamiinakierto
4. 6+6 jousiampujan rengassoutu

5x3, nousu V2

For time:

30-20-10 s.a Db thruster @22,5/15kg

10-20-30 pull up

Target under 6min, Time cap 9min

(scaled pull up reps 10-15-20 / 5-10-15)

RX
3 ROUNDS FOR TIME
Run 600/400/200m.
15 KB Deadlifts @32/24kg
30 Russian KB Swings
15 KB Goblet Squats

Timecap: 14 mins

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
5/5 Single Arm KB Upright Rows
10/10 Single Leg Glute Bridge-Ups
1:00 Child's Pose
-Rest as Needed b/t Sets-

RX
4x4
Overhead Squats
- Keep weight Moderate+ across all sets.

SCALED
4x4
Front Squats
- Keep weight Moderate-Heavy across all sets.
RPE 6

Build up to heavy 3RM Shoulder Press
+
1x AMAP @80% of 3RM

• max weight
• bodyweight 5 x 1-2 reps/ negatives 5 x 1-2
• feet on the ground 5 x 5

3 rounds
1min front rack reverse lunges 50/35
1min v-ups
1min back extensions
1min rest

With partner AMRAP in 18 minutes:

3 rounds each:
Row 300m
15 Sit-ups

3 rounds each:
10 HR burpees
10 DB GTOH, 10-20kg/7-15kg

ME Wallball shots 20/14lb
*7 burpee penalty if the ball is dropped. (2 wb/ team)

5 Rounds:
12 Toes to bar
30m OHWL 35/25kg

Timecap: 18 minutes.