AMRAP 15
4 Deadlifts 120/80kg
8 Box Jumps
16 Situps
32 Double Unders

*Run 300m at min 00:00, 05:00 and 10:00

For time:
10 – 1
Barbell Rows (60/43kg)
Lateral Burpees

– Goal: Challenging effort, unbroken sets of Rows

Rx+: (70/47 kg) (2/1 Ring Muscle-ups after each set)

TIME CAP : 10:00

Extra:
Side Plank
Accumulate 90 sec/side

Partner workout "Juhannustankotanssit"

For time
100 deadlift 42,5/30
100 hang power clean
100 shoulder to overhead
100 front squat
100 bar over burpee

Share reps with partner

CONDITIONING

4 rounds: 90sec ON, 30sec OFF (32min total). 

Start every round with 50-60sec on a Machine. You can choose 1-4 different machines, use them all or go by feel. Remaining time from 90sec:

A) Power Snatch @40/30kg
B) DU
C) Double DB Up&Down @22,5/15kg
D) TTB

Overall RPE 3 to 4, not all out!

Tailoring Options:
Power Snatch/DB Up-&Down→Decrease loadings
TTB→High Knees

WEIGHTLIFTING

Every 90-120sec x 9

Hang Power Clean + Hang Squat Clean + Jerk

Overall RPE 3 to 4, go by feel with the loading.

5 rounds:
20 DU
10m Bear Crawl
10m Inchworm Walk/4-Step Walk video

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Handstand Shoulder Opener video

Partner workout

22min AMRAP
8 wall walk
20 chest to bar pull-up
40 DB front rack walking lunges 2x22,5/15
60 sit-up

Share repetitions with partner

A) 3 rounds
6 sumo deadlift (2-3 RIR)
8-10 bench press (3 RIR)
Rest 1,5min

B) Every 2,5min for 4 rounds
4 pause chin-up (2s)
20-30s L-sit hold

Push Jerk
Build to a heavy 2 over 6 sets. Rest 2:00
- Sets of 5,4,3,2,2,2
- Option: Practice 5 x 5 or similar.

Overhead or Front Squat
3x4

• Use the same Heavy Weight for All Sets
• Week 4 of 6