3 rounds:

2min shuttle run
2min TGU
2min reverse lunges
2min ergo
2min floor press
- 90sec rest

4 rounds, 2 mins each, for max reps of:
10/7 Machine Calories
15 Pull-ups kipping
max reps in remaining time Power Snatches, 60/43 kg
Rest 2 mins

Every 3 mins for 15 mins.
3 Front Squats,
@80-85% of 1RM

DELOAD WEEK

Every 90s for 3 rounds
1. Bike erg / echo bike
2. Row
3. Shuttle run (1x = 7+7m)
4. AMRAP: 5 KB deadlift+ 5 KB swing + 5/side KB push press 24/16

*Easy / moderate pace

EMOM30:
a) 1-3 rope climb / 30-45s training / 2-4 lying-to-standing
b) 8-12 double db bench press
c) rest
d) 8-12 sandbag bearhug squat
e) 8-12 landmine twist (1 rep both sides)
f) rest

"DT"
5 rounds for time
12 deadlift 70/47,5
9 hang power clean
6 shoulder to overhead

Penkki 5x2x80%

2lankun penkki Max1

Band-pull-aparts x20
Vipunostot taakse x20
Pystypunnerrus x20
-4 kierrosta

For time:
* Swim 750m
* Bike 20k
* Run5k

(Add in comments your scaled version)

Band-pull-aparts 3x20
-kämmenet ylöspäin

Vipunostot maaten 3x20

Kiertäjät kyljellään 3x20 / puoli

Penkki vastaotteella 3x10-15x40-50%

Dippi 3x amrap TAI Penkkidippi 3x amrap
-puhtaita dippejä mentävä vähintään 6kpl.

Pullover 3x20

Every 2 minutes, for 10 minutes ( EMOM2 x 5 )

Bench Press x 1

Kaveri varmistaa nostot - nyt sitten kaikki peliin!!