1) Back squat 5x60%, 5x65%, 2x5x70%

3 SETS FOR QUALITY
3-5 Bottom to Half Pull-Ups
3-5 Top to Half Pull-Up
3-5 Full Strict Pull-Up of Choice
Rest :20
15 Straight Arm Banded Lat Pull-Downs
Rest as Needed b/t Sets

• Options: Add weight, BW, partner assisted, self-assisted.

8× 2min ON 1min OFF

A) Amrap: 15 KK-heilautusta 15 istumaannousua
B) Amrap: 10 Viivajuoksua 4+4 KP-tempausta riipusta saksiin

IN TEAMS OF 2
4 SETS
P1: 300m Run/Row/Ski / 1 x Stairs
P2: 1:00 KB Front Rack Hold Immediately into SIt-Ups Until P1 Finishes Run
-Rest 1:00 b/t Sets-

*P1 completes 400m Run, while P2 completes 1:00 Front Rack Hold into Max Sit-Ups until P1 returns then switch. After each set, rest 1:00.

Heavy weight but again first form then load.
Full reset between reps. Rest 2 min between sets.

Emom 12
1) 3 Raakatempausta 55-65%
2) 10-17cal Konetta

2min tauko

Emom 12
1) 3-8 HSPU
2) 7-15 Boxihyppyä

Partner "Karabel"

10 Rounds for Time
3 Power Snatches 60/42,5
15 Wall Ball Shots 20/14

You go / I go full rounds (both do 10x).
You can choose wall ball reps 10-15/round.

For time:

30 Shuttle Sprint
15 Kettlebell Squats 24/16kg
20 Shuttle Sprint
15 Kettlebell Squats 24/16kg
10 Shuttle Sprint
15 Kettlebell Squats 24/16kg

AMRAP 15:
21 AbMat Sit-ups
15 Push-ups
9 Thrusters

KILOS: 40/30kg

1 snatch deadlift to mid-thigh
1 hang power snatch
1 power snatch

Scaled WOD
10 sets for load:
3 snatch deadlifts to mid-thigh
2 hang power snatches
1 power snatch