3 sets
20 Barbell back rack box step ups
30 sec hollow hold
20 barbell over hops
30 sec hs hold or Dual Kb Hold
‘rest 60 sec

24min alkavalla 2 minuutilla

1. 400/300m soutu
2. 15 2-kahvakuula vauhtipunnerrus
3. 20/15cal echo bike
4. 40m raskaan pallon kantaminen

5 rounds for quality

• Max unbroken T2B

EVERY 4:00 x 3 SETS
6-8 Reps of Pistol Options
3 Front Squats from floor!
1-3 Bar Muscle-Ups or Strict Pull-Ups or Partner Pull-Up
EZ Bike/Row/Walk in Time Remaining
Pistols: Narrow Stance Air Squats, Single Leg Squats to box, Assisted Pistols
Build Front Squat to workout weight or a little above.

0:00–15:00 “Fran–narF” – For time
21-15-9 
Thruster
Pull-up

1 min pakollinen lepo, sitten 

9-15-21
Pull-up
Thruster

RX: 30/42,5 kg
Scaled: 20/30 kg, hyppyleuat

Time cap: 15 min

Jakakaa kaikki toistot vapaasti.

Tulos on joko aika tai yhteenlasketut toistot 15 minuutin aikarajan täyttyessä. Voi tehdä yksin tai kaksin.

5 rounds for quality. Not time.
2+2 pistol squat
4+4 Box side step ups

Hang Power Clean 3-2-1-3-2-1-3-2-1
- Complete as 3 rounds of 3-2-1:

Round 1: @70/75/80% of 1RM Power Clean
- Each new round add 5/2.5kg to each set
- Rest no more than 20 secs btw each set. Rest 3 mins btw rounds.
- 3 reps should be TnG, you can drop 2/1 if you need to.

Rest day - What did you do?

• 15 minutes for strict press. 5 sets of 5 reps.
• 15 minutes to build up for a heavyish triple on split or push jerk.
• 15 minutes for singles. No need to max. out.