Medium Grip Floor Press: 6 x 3 @50% of 1RM Floor Press, every 60s.
– each set should be AFAP – both eccentric and concentric ROM

Then,
1 x Max Reps @50%

Find a heavy 3 in 20min.

4x
3min ON/1min OFF

20/15 Cal. On a machine
+
AMRAP in the remaining time of
5 Power Cleans 50/35kg
5 Thrusters
10 Med Ball Situps
10 Wall Balls

E2MOM for 10min
- 5-15 Chin-ups

GPP
8 Rounds of:
30m Sledpull or Push. Rest 60s.
Then,
8 Rounds of:
30m Front Rack KB Carry. Rest 60s.
Then,
10 Minutes of "Recovery"
Row, Bike, Ski, Jog, or light sledpull at a sustainable/easy pace.

Complete the GPP section in any order

EXTRA CREDIT
100 Reps each of:
- Single Leg Banded Hamstring Curls
- Banded Facepull-aparts

AMRAP 20
30/25 Cal. On a machine
15 Burpee over bar
15 Hang Power Cleans 50/35kg
15 Pullups

Pendlay Row TAI Raakarive 5x5

Jännehypyt 5x5 (voit tehdä 1.liikkeen aikana)

Maastaveto 12x40%, 10x50%, 8x60%

Etukyykky 6x6 (40-50% kyykyn maksimista)

4x
4min ON/1min OFF

AMRAP of
6 Thrusters 50/35kg
8 Pistols
10 Toes-to-bar

Power snatch

EMOM for 12 minutes of:
3 ”TnG” power snatch

200m juoksu
20 Kahvakuula heilautus
400m juoksu
40 askelkyykky kahvakuulan kanssa
600m Juoksu
60 Venäläinen kahvakuulaheilautus
800m Juoksu
80 Pele
1 mailin juoksu

Aikaraja 40 min