5 Giant Sets:
8 Unbroken Bench Press
8 Unbroken Hang Power Cleans
Build to Heavy Set on Both.
Rest 2 Minutes Between.

AMRAP 25, in teams of 3:

3 rds "Kiekkomato"
20 rds "Kottikärry" with penalty
18 rds "Tukinkanto"

For time:
12 Burpees
15 Thrusters 50/35kg
12 Burpees
15 Power Snatch
12 Burpees
15 Push Jerk
12 Burpees
15 Hang Squat Clean
12 Burpees
15 Overhead Squats

Optional Accessory:

12min EMOM of your choice. Pick one or two gymnastics movement and second minute is something monostructural.(row/airbike/ski)

1) Gymnastic Movement
2) Monostructural Movement

RPE 2-3

2 Hang Power Clean EMOM for 6min

RPE 4

A,Front squat heavy single
-15 mins to build up
B,
Drop to 70-75% of A and do
every 90 sec 5 reps for 5 sets

10 kierrosta, 2min työ / 1min lepo, amrap:

• 20 boksihyppy (N 50cm / M 60cm)
• 20 etunojapunnerrus
• 20 maastaveto (N 30kg / M 42,5kg)
• 20 wall-ball 3m (N 6kg / M 9kg)
• 20 shoulder to overhead (N 30kg / M 42,5kg)

Levon jälkeen, jatka siitä mihin jäit.

AMRAP 4:
40 wall balls
max reps kipping pull ups
rest 2:00
AMRAP 4:
40 KBS 24/16
max reps kipping pull ups
rest 2:00
AMRAP 4:
100 DU
max reps kipping HSPU
rest 2:00
AMRAP 4:
400m run
max reps kipping HSPU
rest 2:00
AMRAP 4:
30 burpees
max reps T2B
rest 2:00
AMRAP 4:
30 goblet squats 24/16
max reps T2B

In pairs, 25 min amrap

Run 800 m
60 x kb swing 24/16 kg
Run 600 m
50 x goblet squat 24/16 kg
run 400 m
40 x pull ups
Run 200 m
30 x handstand push ups

Molemmat juoksee. Toistot jaetaan you go i go-meiningillä. Pari päättää itse miten jakaa toistot.

After one round you go back in rewerse order
(after hpsu 200 m run and then 40 pull ups etc)

Tabata 1.

4 x 20 sec hollow rocks, 10 sec rest, 20 sec supermanrocks, 10 sec rest

2 min rest

Tabata 2.

4 x 20 sec bulgarian lunge (L), 10 sec rest, 20 sec bulgarian lunge (R), 10 sec rest

2 min rest

Tabata 3.

4 x 20 sec russian twist, 10 sec rest, 20 sec L sit hold, 10 sec rest
(scale the Lsit by keeping the but on the floor and only lifting the legs)