1) Back squat 4x2x85%
2) High box jump, start from squat 4x3

Tunnin aerobinen liikunta

Teams of 2
50 Devils press
100/75 cal
40 db hang c&j
75/50 cal
30 dual db/kb thruster
50/35 cal
-2min. rest-
30 burpee box jumps
100 kbs
40 partner wall balls
75 db snatch
50 Hr push ups
50 double unders

6x5 Bench Press
Sets 1-3: @75%
Sets 4-6: @80%
- Rest 2-3min btw sets

In teams of 2:

0:00 - 10:00
20 Box Jumps @60/50cm
20 DB Renegade Rows @22,5kg/15kg
20 Calorie Bike / Row / Ski

12:00 - 22:00
20 Alt. DB Snatches @22,5/15kg
20 Walking DB Lunges (Single Arm @22,5/15kg)
20 Hollow Rocks

24:00 - 30:00
50 Banded Triceps Pushdowns
50 Banded Pull-aparts

Each section complete as many rounds as possible.
Split with partner as you wish.

Goal: 4+ rounds each AMRAP

Extra:
Plank DB pull through 3x20reps ( total) Rest 60s

1) Squat snatch + snatch balance 8x(2+2)x70%

A) Box Squat
Build to a heavy 5 in 5 sets. Rest 2:00
- Have spotters in place for any heavier sets
- Box at parallel
- Option: 5 x 5 at moderate weight

B) RFE Rotational RDL + Split Squat
3 x 5 each.
- Go slow and work on balance. Easy to Moderate weight.

3 rounds, no rest between moves, start from anywhere
2:00 Box Jumps w Step Down
2:00 Turkish Get-ups
2:00 Up-downs
2:00 Row/Ski/Bike

• Goal: Sustainable pace, good feeling!

Weighted/ negative 5 x 1 (lowering 6sec)/ light band
- rest 90sec

7 kierrosta

3 raaka tempaus 60/40kg
25 cal laite

Valitse tempaukseen raskaahko paino, tee toistot tarvittaessa ykkösinä.

Aikaraja 24min