7*4min. 1 min. transition.
Station 1
1-2-3-4-5 Calories alt.
Station 2
40 Devils press 2*12,5/17,5 + 40 T2B
Split anyhow
Station 3
12 wall balls + 24 Split jumps
Alternate each round.
Station 4
10 abmat sit ups + Plank
Station 5
10 Pull ups, 15 Push ups, 20 Squats
Split anyhow
Station 6
60 Kbs 24/16 + 60 Db snatch 20/15
Station 7
12/9 Cal + 7 Burpee over rower

For time
21-18-15-12-9-6-3
Sumo deadlift high pull 35/25
Push jerk 35/25

4 rounds for time
8 C2B
8 ring dips
8 floor presses 60kg/40kg
8 kb swing 32kg/20kg

5x3 (Viikko 7)
V2

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!