3 kierrosta

1 min vauhtipunnerrus tangolla 35/25kg
1 min varpaat tankoon
1 min pallon isku
1 min soutu
1 min lepo

5 rounds:
6 Power Snatch (60/40kg)
Run 400m

Every 3min for 18min (6 sets) of:
5 x DL @ 75-80%
10 x Tall box jumps (jump up, step down with support)

A.
Find heavy bench press, and then 3x2 (80%)

B.
6 rounds, 2min work, 2min rest:
- 250m row +
5-8 strict pull-ups/ring row +
max. DU
- 250m ski +
8-12 x T2B / K2E +
max. Burpee

Press Behind Neck
5x12r
90s. Recovery

Bring it back to where we started.
Look back to week 1, you should be lifting more!

KB DFSQ 4 x 6
BB Back Squat 4 x 8
KB DFSQ 4 x 6

Partner 1 does all three while partner 2 does assistance, then swap

Bent Over Band pull aparts 4 x 10
front plank x 30s

4 min sets

20 minutes

For time:
10-9-8-7-6-5-4-3-2-1 of:
Burpees
Toes-to-bar
Handstand Pushups

Walking lunges bar behind neck
5x8r
90s Recovery

Barbell glute bridge 3x15
-60 sec rest between the sets.
-squeeze your butt at the top.

1. Power clean: x6-8
2. Front squat: x6-8
3. Push Jerk: x6-8