AMRAP 9:00
7 Sumo Deadlifts 100/70kg
9 Burpees
Rest 60s
- Goal: Challenging effort!

Rx+: 125/85kg

Superset!
4 rounds
Heavy Russian Swings x 12
Rest 1:00
Goblet Split Squat x 6/leg; slow down, slow up tempo
Rest 1:00

Hiki:
Pull up (kippi/tiukka)

Treeni:
Every 2:30 min x 6
5-10 Pull up / C2b / Bmu 2-5
8-12 Hspu

Accessory
2-3 rounds
8-15 strict push up
8+8 Dual dumbbell gorilla row
8 Leg raise (dippi telineessä)

Row 4Kfor time

.Push press 5x5x75%

Power Clean + Front Squat
- Build to a heavy 1 + 2 over 5 sets. Rest 2:00 between heavy sets.
- That's 1 Power Clean and 2 Squats per set!

Tiimilaji 3

3 x AMRAP 10
A)
100 wallball
100 Db snatch
max calorie row

B)
100 sit up
100 kbs
max calorie c2bike

C)
max reps up&down
max calorie echo
max calorie ski

Rest 2:00 between sets

EMOM 16
Alt. A and B

A. Snatch + Hang Snatch
B. 10 Burpee over bar / 30-50 Double Unders

Start at about 60% and add

Alt. Burpee and DU every other set ( 4 of each)

AMRAP 12 min
2 Rope Climb
6 Deadlift 120kg/80kg
9 Box Jump
Goal: 6+ Rounds

Extra:
Single Arm Banded Pushdown: 3 x 15-20 each. No rest.

Handstand against the wall
3 x max time with good form
3min rest between holds