Speed work, rest 2min between rounds
A1) hang power clean 3x4x65%
A2) skater jumps + box jump 3x3 (2+1)
A3) push up drops 3x4
A4) squat jumps with wall ball 3x4

Warm up
3 rounds
1 min ski or row
10 gtoh + halo
10 goblet squats
2+2 tgu

Strenght
Push press 10-8-7-6-5 reps @60-66-72-76-80%
rest 1.5-2 min bwn sets
Ring Push Ups 3x8-12 reps
rest 2-2.5 min bwn set

Metcon
4 rounds for time with partner
30 american kb swings @24/16kg or kb swings @20/28-32kg
30 wall ball shots
60 medball ukraine twits
you go, I go!

1+1+1 @6/10 rpe
1+1+1 @7/10 rpe
1+1+1 @7.5/10 rpe
2 x 1+1+1 @8/10 rpe
*New Set every 90 sec
*Pause 3 sec bottom

PERFORMANCE
EMOM x 12 MINUTES
MIN 1 - 2-3 Deficit Strict Handstand Push-Ups
MIN 2 - :25/:25 Single Arm Plank Hold
MIN 3 - :50 Shuttle Run or Easy DU Practice

---

FITNESS
EMOM x 12 MINUTES
MIN 1 - 3-5 Deficit Pike Push-Ups / Pike Push-Ups / Regular Push-Ups (Deficit)*
MIN 2 - :25/:25 Single Arm Plank Hold (toes or knees)
MIN 3 - :50 Shuttle Run or Single Unders Practice

• RPE 6

5 sets of 3 Tempo Front Squats
- 3sec down, 3sec pause
- Start @60% 1RM Front Squat, build up by feel
- Rest 2-3min btw sets

Power Clean ladder for time:
Set 1: 5 @50%
Set 2: 5 @55%
Set 3: 5 @60%
Set 4: 3 @65%
Set 5: 3 @70%
Set 6: 3 @75%
Set 7: 1 @80%
Set 8: 1 @85%
Set 9: 1 @90%
Score your time in the comments.

Bench press 10-9-8-7-6-5-4-3-2-1

1) Front squat 5x5x70%

”Grenade”

9,6,3 toistot
Maastaveto 184/98kg tai viimeisimmän 5 sarjapaino
Yleisliike boksihyppy 15/10kg

Maastavedon on tarkoitus olla tiukka (tai sitten pitää olla tosi vahva). Ykkösten tekeminen pikku palautuksella on hyvä taktiikka. Aikaikkuna 7-15min

Jos haluat elää reunalla on boksihyppyihin mukaan käsipainot, omalla vastuulla! Muuten askella.

4x
EMOM 7

A) 12-20 Wall Balls
B) 6-10 Burpee-Box Jump Overs
C) 8-15 Cal. Row
D) 8-15 Double DB Snatches
E) 8-15 Cal. SkiErg
F) 12-20 V-ups
G) 8-18 Cal. Echo/BikeErg

Rest 3min between EMOMs