5 x Tempausveto + Tempaus + Tempausveto + Tempaus, 70-75 %

Alternate, rest 1-2min between movements

Front Squat 10-8-6-4-2 AHAFA
Push Press 10-8-6-4-2 AHAFA

Take 2 barbells if you want. First do set of 10 of front squat, rest 1-2min, then 10 push press, rest 1-2min, 8 front squat…
Increase the weight for each set. Bar from the rack.

Deadlift 4x4x80%

4 rounds:

3min AMRAP:
Run 400m + max rep HSPU

Rest 90sec between rounds

Scale HSPU if needed (from boxes or put an ab-mat or two under your head). Score is total number of HSPU.

3 sets of: 5x200m, :20 rest
Rest 1:00 between sets

Start up(14)
stretch 4 mins

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

3rds(8)
8 diamond push ups
8 inchworms
8 pistol squats(mod as needed)

Metcon/Metcon-comp(17)
42-30-18
goblet lunge 35/20/*pistol squats
*double unders x2/singles x3
400m run after each set

box squat(15)
4x4

Finisher
2 min samson stretch
1 min sh distraction
20 cuff iso
100 temp tantrum

Work on different variations of the rope climb for 15min

10 min amrap

t2b
KB swing 32/24kg

maksimimäärä toistoja, vapaat vaihdot!

push ups ME

2 min on, 2 min off x 8

Goal is to move with fast pace

Alternating between A and B

A:
30 DU
16 DB/KB snatch

B: Burpee to target.
men 30 cm, ladies 20 cm

First 2 min of A, then 2 min rest. Then 2 min of B, then 2 min rest and so on…
-score is total reps together