3 rounds for quality
4 L- pull ups
6 snatch balnces 50kg/35kg
6+6 pistol squats
6 hang snatches from the hips 50kg/35kg

10-20min
easy pace running

Kyykky 4x6x74%

Maastaveto, tempausote 6x4 (noin 60% maastavedon maksimista)

”Syväkyykky/pn-kyykky” 3x12 (noin 30-40% kyykyn maksimista)
-pohjassa 1s stoppi

SitUps 4x12 (lisäpaino niskaan)

For time, partitioned any way:

• 40 muscle-ups
• 80-cal. row
• 120 wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

3 rounds
200m light run
10+10m banded side steps
10 banded hip bridges
10 banded air squats
5 strict pull ups
10 kip to swings
:30 Plank Hold

In Teams of 3:
3 Rounds:
400 Meter Team Run
50 Barbell-Facing Burpees
10 Rope Climbs
... Directly into...
21 Clean and Jerks (50/35)
21 Clean and Jerks (60/42.5)
21 Clean and Jerks (70/50)
21 Clean and Jerks (80/57.5)
21 Clean and Jerks (90/65)

Time cap: 30min.

Mini "Eva"

5 kierrosta

400m juoksu
20 Kahvakuula heilautus
10 Leunveto

4 rounds
8 push presses 60/40kg
8 back squats 60/40kg
8 pass throughs

Kyykky 4x8x71%

Maastaveto, tempausote 4x6 (noin 50% maastavedon maksimista)

”Syväkyykky/pn-kyykky” 3x12 (noin 30-40% kyykyn maksimista)
-pohjassa 1s stoppi

SitUps 3x12 (lisäpaino niskaan)

8-12 x Ring Row
rest 30s
8-12 x Push Up
rest 30s