AMRAP 4 min
30 burpee
Remaining time Max Rep Wall Ball

Rest 1 min
AMRAP 4 min
400 meter Run
Remaining time Max Rep Hang Power Clean 60/40kg

Rest 1 min
AMRAP 4 min
500/400 meter Row/ski,bike
Remaining time Max Rep kipping HSPU

Goal: Have 2 min to work on the second movement

6x 30s On/30s Off

1) shuttle run
2) mountain climber
3) s.a devils press
4) sit up

(Total 24min)

14 MIN EMOM
ODD 3 DEADLIFTS 150KG(115KG
EVEN 10 ALTERNATING KB SNATCHES 24KG/16KG

Ring Row w. rotation: 3 x 12-15. No rest.
+
GHD Plank Hold: 3 x 30s. Rest 60s.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

”Crazy Eights”

8 min AMRAP

8 KB deadlift
8 KB swing
8 KB goblet squat

3 RFT:
10 Power Cleans @70/47.5kg
20 Lateral Burpees Over The Bar

Goal: Tough effort today on this one. Power cleans should be heavy and done as fast singles or 2-3 reps touch n go.
TIME CAP = 9:00

Extra:Single Leg Glute Hip Thrust - Foot elevated on a bench/box : 3 x 8-10 each. Rest 60s.

5min AMRAP
10/7 Cal koneella
10 Raakatempausta 35/25kg

2min tauko

5min AMRAP
7 Devil's press
10 Boxihyppyä

2min tauko

5min AMRAP
10 Seinäpalloa
6 T2B

Tulos: Kaikki kierrokset ja toistot yhteensä

Superset!

DB Floor Press w. a rotation 3 x 10-12. 3s down.
Rest 45s.
Single Arm DB Row 3 x 10-12 each.
Rest 45s.

Superset!
3 work sets

Single Arm Dumbbell Row: 3 x 10-12.
Rest 30s.
Split Stance Landmine Press: 3 x 6-8 each.
Rest 30s.

Both movements, slow down, fast up tempo.
- Heavier presses this week

1A) HANG POWER CLEAN 6X3X65%
1B) HIGH BOX JUMP 6X3