1a) Front squat 4x2x80%
1b) Bulgarian knee to chest jump 4x(6+6)

12 min AMRAP
15 cal row
10 T2B
10 kb swings 32kg/20kg
8 ring dips

4x
3min ON/2min OFF

AMRAP of
7 Thrusters 35/25kg
7 Pullups
7 Box Jumps

5 rounds:
12 deadlifts 100/70kg
20 pull-ups
12 clean&jerks 60/40kg
20 K2E

2-4 rounds for quality
200 Meter Row/Ski
3 each Kettlebell Windmills
Stairs
5 each Turkish Get-ups

For quality 8-10mins practice of;

• L-Hang (tucked, one leg tucked, legs straight)
• Pistols (to box, post or band supported, full pistol)
• Ring Support Hold with turn out (band assistance, no assistance)

16min kahvakuula-AMRAP:

• 4min rinnalleveto
• 4min tempaus
• 4min työntö
• 4min swingi (amer.)

N 16kg / M 24kg

Vapaat kädenvaihdot, kuitenkin siten, että molemmille käsille tulee yhtä paljon toistoja.

3-4 rounds rotting between;
1 set Kipping/Butterfly Pull-ups: CTB, normal or kip only + assisted pull-up
Rest 45s.
1 set Strict Handstand Push-ups: Deficit, normal, pads or pike push-ups
Rest 45s.
10 x Supinated Grip Barbell Rows
Rest 45s.
10 x Barbell Shrugs
Rest 45s.
20s each Hollow Hold + Superman Hold
Rest 45s.

snatch complex e90s x9

2 hang power snatch (below knee) + 1 power snatch

Deadlift 3 x 3

First week RPE 7 - 8
Second week RPE 8 - 9
Third week RPE 9 - 10