floor press 3-3-3-3-3
go as heavy as possible

Juoksu 400 m
12 käsipaino rinnallevetoa
Juoksu 400 m
24 kahvakuuula etuheilautusta

Front Squat 8x4x75%

5 rds for time:
400m Run
15 OHS (42.5/30kg)

3 rounds
3 back squats @ 80%
50 DUs
10 ring dips
5 strcit C2Bs

Weighted pull up 3x1x90%

AMRAP 12

23 power snatch 35/25kg
17 Bar facing burpees
10/8 cal row

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
8 sit ups
6 hrpu

Metcon/Metcon-comp(16)
70 wallballs 16/12-*20/14
50 mbsu 16/12-*20/14
30 medball facing burpees-step/*jump over the ball.

back squat(12)
3x7@70% of 1rm

Finisher
2 min samson
20 cuff iso per
60 hip raise

5 kierrosta:

Back Squat x 5 70%

Single-Arm Dumbbell Row x 10 8/10 kg

Alternative: Syväkyykkynä x 5 30-40%

For 30min alternate between

• Row 3 min
• Run 3min

Keep heart rate below 130 and a steady pace.