50min @ 60-70% HR

Hietsu / Sörkkä Run
Start and end with 5min walk

then on remaining time:

Repeat for quality:
10 x Good morning
10 x Hollow Bicycle
1min Front Rack Carry
10 x Ring Row
10 x Push-Up

Shoulder press 3 x 6 (70/75/80 %)
Sarjapalautus 2-3 min

8 x E2MOM

Hang snatch+snatch

5 x 3 Front Squat

-leave one rep in the tank
-rest 3 minutes between sets

For Time;
21-15-9
burpee box jump
Snatch 30/20kg
Rest 5 Mins
12-9-6
Chest 2 Bar
DB step over 2x22.5/15kg
Rest 5 Mins
9-6-3
Bar MU
Devils press

Time Cap 35 Mins

3 kierrosta aikaa vastaan:

• 500m soutu
• 30 penkkipunnerrus (50%-kehonpainosta)

Time cap 15min (edit:2019)
Laita käyttämäsi paino kommenttiin.

5 x 5 AHAP
Hold for 3 sec at your highest extension!

5 - 5 - 5 - 5 - 5

3 rep reserve every set

EMOM 20
RX
3 Pull up
6 Push up
12 Air squat

Scaled
4 Ring row
6 Incline push up
10 Air squat

2 x SP-PP-PJ-SJ

@ 50% of SP