For time
20 cal row
50 Dus
20 cal Airbike
50 Dus
20 burpees
50 DUs

Stoppi-kyykky 3x3x70%

2lankun kapea penkki 2x2x kapea penkki max1 (eli viime viikon rauta)

Bulgarian Split Squat 3x6 / jalka

Suorinjaloin mave 3x6

AMRAP in 15 minutes

3 Wall Walks
12 Dumbbell Snatches (50/35 lb)
15 Box Jump Overs

RX
Amrap15
3 wall walks
12 dumbbell snatches 22.5/15kg
15 box jump overs 24/20”

Scaled
Amrap15
3 wall walks
12 dumbbell snatches 15/9kg
15 box jump/step overs 24/20”

VIDEO SUBMISSION STANDARDS
• Film ALL competition area measurements so the distances and/or heights can be seen clearly.
• Filmthedumbbellandboxsotheloadsandheightcan be seen clearly.
• Videosmustbeuncutanduneditedtoaccurately display the performance.
• Aclockortimermustbevisiblethroughoutthe workout.
• Shoot the video so all exercises can be seen clearly meeting the movement standards.
• Videosshotwithafisheyelensorsimilarlensmaybe rejected.
• DoNOTuseacountdowntimer.

Floor Press:
Build to a 1RM in 6 sets. Rest 2:00
- Option: Floor Press 4 x 8-10. Rest 60s.

A) Weighted Pull-Up
Build to a 1RM in 5 sets. Rest 90s
+
Back off sets: 3 x 3 with lighter weight
Options: Weighted Pull-up, Pull-Up,Negative, Partner Assisted, Self Assisted, Ring Rows

B) Superset x 4 sets
Snatch Grip Pendlay Row x 8-10
Rest 45s.
DB Push-Ups x 8-10
Rest 45s.

Option: Knee push-ups with hands on DBs for scaling.

A) Snatch

Snatch, nousu kolmosilla kunnes hidastuu.
- 2 x sama paino
- Ei tng, ei pudotuksia
- 15:00 min.

B) Snatch deadlifts

3 x 6 @ 72-75% (maastavedon 1RM)

C) Back squats

6 x 3 @ 70%, 3s paussi alhaalla.

D) Push press

2 x 8 @ 72%
2 x 6 @ 77%
Max reps @ 80%*

*Laita talteen paino ja toistomäärät. Sarjaa käytetään uudelleenarviointiin ja sen pohjalta lasketaan painot seuraaville viikoille.

30-20-10
Box Jump
T2B
Push Up
Walking lunge w/2 DBS 22.5/15
cal Ergo

30 min PK
800m row
800m bike
30s HBH
30s ABH
15s+15s copenhagen plank
20 box step ups
20 sit ups

21-15-9
shoulder press 40kg/30kg
goblet squat 24kg/16kg
dumbbell curl 2x22,5kg/2x15kg