40 Min for quality
1200m jog
20 Plank kb passthrough
40+40m Kb front rack/oh walk
20 Sumo Good mornings
80m Walking lunge

30 rinnalleveto + työntö 60/40kg
40 boksin yli hyppy
15 rinnalleveto + työntö
20 boksin yli hyppy

Aikaraja 18min

6 R For time:

Uphill Run
20 Goblet squats at top of hill
Downhill run
20 Burpee over DB/KB

TC 30min

• DB/KB, the weight can be carried in any style

Min 00:00-15:00
3 Rounds of:
21 Wall Balls
15 Pullups
9 Clean & Jerks 60/40kg

Min 15:00-30:00
3 Rounds of:
20 KB Swings 32/24kg
20 Burpees
20 Handstand Pushups

Min 30:00-45:00
3 Rounds of:
25/20 Cal.
20 DB Snatches 22,5/15kg
15 Box Jump Overs

For time
21-15-9 reps of
Hang Squat Cleans 50/35kg
Toes-to-bar
Handstand Pushups

First 2 reps with 2x2s pause
1.pause @ half shin

2. pause @ top of the knee
Last 2 reps, regular DL

Heavy Set of 3

2 rounds
7 min Row
1min rest
7 min
30 Double under
8 Push up
8 Strict pull up
3+3 Turkish get up
1 min rest

Go easy

Open Workout 21.3:

For total time:

15 front squats
30 toes-to-bars
15 thrusters

Rest 1 minute

15 front squats
30 chest-to-bar pull-ups
15 thrusters

Rest 1 minute

15 front squats
30 bar muscle-ups
15 thrusters

7min Amrap
3-6-9-12-15
Thruster 45/30kg
C2b