15 min AMRAP
15 wall balls 9kg/6kg
15 push ups
40 DUs
10+10 kb push presses 24kg/16kg

DEADLIFT 3-3-3-3-3
fund your 3RM for the day

Back squat 8-5-5-3-5-5-8

Deadlift

build to 1 RM, then
3 x 5 at 80% of 1RM

5 sets of:
Power Clean x 2.2.2
(Rest 10s between doubles)
Rest 3min

6 min EMOM 6 deadlifts @ 65%

3 x 70%
3 x 80%
3 x 90%
3 x 95%

3 x 100% -->

Työnnä raskas penkkikolmonen. Kaveri varmistaa. Viimeiseen asti vaikka pakkotoistolla.

7 min AMRAP
7 Toes to bar
7 sit-ups
7 Superman ext

Start up(14)
stretch 5 mins

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

2rds
10 plyo
8 deadlift
6 ttb/kne/ttp
4 hang clean

Metcon(9)
amrap 9
6 kbs 53/35
6 burpees

Metcon-comp(9)
amrap 9
6 kbs 70/53
6 burpees

afterburner
4x25m sled push(alt w/partner)
4x25 rope slam

clean complex(10)
hang + pwr/squat-work up

Finisher
2 min hamstring stretch
100 flutter kicks

12 min AMRAP
10 cal airbike
20 burpees
20 kb swings 24kg/16kg
20 airsquats
10 cal row