Bench Press

10 x 1 @ 85%+

Go Every 2:00

In a 5min window
Run 400m
+
AMRAP in the remaining time of:
8 Deadlifts 100/70kg
8 Box Jump Overs
8 Handstand Pushups

Rest 3min

In a 5min window
20/15 Calories
+
AMRAP in the remaining time of:
8 Deadlifts 100/70kg
8 Box Jump Overs
8 Handstand Pushups

AMRAP 45

300m Run
🔽
2 Rounds of
15 Toes-to-bar
15 Pushups
🔽
30/25 Calories
🔽
2 Rounds of
15 Wall Balls
15 Pullups
🔽
300m Run
🔽
2 Rounds of
15 DB Snatches
15 Sit-ups
🔽
30/25 Calories
🔽
2 Rounds of
15 KB Swings
15 Box Jump Overs
🔽

50 minutes of :

5 Minutes Cardio ( HR Zone 1-2 )
7 - 10 Strict TTB
7 - 10 Strict HSPU ( pause on bottom )
5 Minutes Cardio ( HR Zone 1-2 )
10 + 10 Banded Hamstring Curls
10 + 10 Banded Triceps Press

NILKKA
30s sitting down on knees (dorsiflex)
30s sitting down on knees (plantarflex)

AMRAP RANKA
10 lower back cat/cow
10 standing ground to extension
10+10 lower body rotations supine/prone

AMRAP LONKKA
10 step over band
10+10 hip extension with WB
45/45s airplane

AMRAP OLKA
5+5 supine shoulder rotations
5 prone stick pass through
10 pike shoulder shrugs
10 BB wrist curls

EXTRA
2x 10 neck curls + 20s hold

15-12-9
Hang Power Cleans @60/43kg
Front Squats

*Last set you MUST hold onto the bar for both movements or incur a penalty of an additional 15 Hang Power Cleans after the round is completed

RX+ 70/47kg
Timecap 6:00

Extra:
Straight Leg Landmine Sit-ups: 3 x 10 each. Rest 60s

Warm up with empty barbell:

1-2 x 4 snatch deadlift + hang snatch high pull
1-2 x 4 hang muscle snatch + 4 ohs
1-2 x 4 hang power snatch + 4 snatch grip push press behind the neck
1-2 x 4 hang squat snatch

E1.30M x 8
2 hang squat snatch

Up to heavy but technical!

Huom! Sarjat nousevilla painoilla.

On the minute for 9min
1. Pause ring row (2s pause)
2. Barbell upright row
3. Dead bug

40s work / 20s rest on the minutes

OHS: 3x3

For time;
20/16 Cal Row/Bike/ski
30 Front Squats @70/50kg
40 Box Jump Step-downs @60/50cm

Rx+: 85/60kg
Front Squats taken from floor.
TIME CAP = 8:00

Extra:
Rower Hamstring Curls: 3 x 4-6 3s in 3s out. Rest 60s