Reverse Lunges ( Barbell on back )

4 x 8, alternating steps

Go Every 3:00

4x4 Front squats
- 2s pause at the bottom
- 1-2 RIR for the last set --> add some weight from last week

Ygig 10x (molemmat tekee 10x)

200m juoksua/konetta
DB/KB:lla:
12 mavea
9 raakariveä riipusta
6 Burpeeta

TC: 40min

AMRAP 45

400m Dual DB Farmers Carry 22,5/15kg
50 DB Push-Push
50 Dual DB Bicep Curls, alternating 22,5/15kg
50 Wallball Shots 20/14p
100 Sit-Ups

• Split as you like -

3 rounds 5 reps ’3min rest

Dumbbell bench press 3x5

EMOM x 36

1) wall walk
2) kbs
3) up&down
4) air squat
5) echo
6) rest

Deadlift 10-8-6-4-2 reps.

RX
For load:
15-12-9 clean and jerks
– Perform all unbroken touch-and-go reps.
– No time limit; rest as needed between sets.

INTERMEDIATE
Same as Rx’d

BEGINNER
For load:
15-12-9 hang clean to overhead
– No time limit; rest as needed between sets.

1 RM