5x5 Deadlift @75-80%
- Rest 2min btw sets

For time:

3 rounds
Thrusters x 5 (42,5 kg/ 35 kg)
T2B x 10
Kb swing x 15 (24 kg/ 16 kg)
Wall ball x 20 (9 kg/ 6 kg)

Aikaa vastaan:

20-18-16-14-12-10-8-6-4-2

• Burpee
• Swingi (amer.)(N 16kg / M 24kg)

EMOM x 30

1) 10-18cal machine
2) run 200m
3) rest / core of your choice

“Death by HSPUs” – “Kuolema käsilläseisontapunnerruksilla”
1. minuutilla 1 HSPU
2. minuutilla 2 HSPUta
3. minuutilla 3 HSPUta
jne…jne…niin pitkälle kuin pääset.

10-8-6-4-2:
Barbell Thrusters

Warm Up

1:00 ERGO
0:30 Active Spiderman
0:30 Downdog
0:30 Alternating Side Lunge
0:30 Active Samson
0:30 Pole/Rig/Rack Assisted Squat Hold
0:30 Air Squats
1:00 Ergo

EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Press
5 Power Cleans

3 Pausing Front Squats (thruster grip; 0:05 pause in the bottom)
[Look for: elbows up and heels down]

3 Pausing Push Press (thruster grip; 0:03 pause overhead)

3 Pausing Thrusters (0:03 pause overhead)

3 Thrusters

--> ADD WEIGHT

5x
New every 4th minute

15-20/12-15 Cal. On a machine
9 Burpee-Box Jump Overs
6 Power Snatch 50/35kg

3 rounds for quality and speed
3 snatches at 70%
5 box jumps in a row with fast contact
6 T2B (fast)
6 front squats at 60%

Snatch Push Press
5x2 reps
- Build up to a confident heavy weight
- keep the same weight
- 1-2 mins rest between sets

Team of 3 workout
In 30:00

4000m Row
Remaining time AMRAP:
30 Wallballs @20/14lbs
30 Box Jump Step-downs
30 Toes to Bar

• Split work as you wish, one working at a time.
• Score is reps of the AMRAP part.