20 reps per movement (10 per puoli)

4 rounds
6-8 strict toes to bar / knee raises
10 hollow rock
10 arch rock

Rest while partner performs full round

Back squat: 3x3
Warm ups: 5x50%, 5x60%, 3x70%
Work out: 3x80%, 3x85%, 3x90%

6 bench press
rest 2min
6 weighted pull up
rest 2min

6min AMRAP

6+6 OH-askelkyykky (KP/KK)
15 Istumaannousu

“I Go, You Go”

AMRAP 12
3 Thrusters 70/50kg
5 Pushups
8 Squats

6-8 x power snatch + snatch + ohs (1+1+1)

• build up to a heavy complex

Emom 20

1) 3 Riveä kyykkyyn 55-65%
2) 10 Istumaannousua

Every 90s, 12 rounds
(rounds 1-4) 4x hang clean
(rounds 5-8) 2x hang clean
(rounds 9-12) 1x hang clean

Tempo back squat 8 tempo 3 down, 3 hold and 3 up with no extension.
Shoulder raise 8

X 4 rounds (add weight with a back pack or use what you have)

4 rounds
8/8 Bulgarian split squat
10 high pulls

Workout;
8 Min Amrap
20 air squats
20 tuck jumps
20 sit ups