Push Press
3 x 3 @5-10% heavier than last week. Rest 2:00

These should be somewhat challenging! Adjust weight for that.

Skill EMOM 40 min

EMOM 40 min:
1) 2 Negative HSPU
2) 3 Kipping pull up
3) 4 T2B
4) 5 Push up
5) Rest

• Kippileukoja voi skaalata kumpparilla tai sitten boxilta hyppäämällä (2-jalan ponnistus / 1-jalan ponnistus)

AMRAP:
1min.: Row/Bike/Run (cal)
1min.: DU's
1min.: Sandback over to shoulders
1min.: Rest

4x
90sec ON/90sec OFF

A) Row
B) Ski
C) Echo/Assault Bike

15 min AMRAP

10 kb-snatches 24kg/16kg (alternating)

20+20 side crunches

10 side squats alternating

Every 3 minutes

Zercher squat

3-3-3-3-3

WOD a

AMRAP 8 minutes

1-2-3-4-5...

Double DB thrusters 15/22.5
L pull ups

WOD b

AMRAP 8 minutes

1-2-3-4-5...

Single DB thrusters
Strict pull up progression

Partner workout for time;
50-40-30-20-10:
Calories Rower
Box Jumps w. step down @61/51cm
DB Hang Squat Cleans @50/35

• One person works - split as desired

Alkulämppä cleanjerkit todella maltillisilla painoilla

Every 90 sec 6rouds
Hpc+PC+J+ C&J

Rest 90 sec
Hang Clean + Jerk C&J

Maastaveto 6x3x85%

Maastaveto, päinvastainen tekniikka 4x10x40%, kevyt

Vatsarutistukset jalat penkillä 100-200 toistoa