30 min PK
100 rope jumps
30 + 30 s side plank
30 + 30 s one arm plank
600m row
20 light kb swings
20 walking lunges
1000m bike

Squat clean 10x3x60%

AMRAP 12
3-6-9-12-15-….
Wall Balls
Toes-to-bar
Sumo Deadlift High Pulls 50/35kg

keep good standard and Quality

EMOM 20
min 1: 12-15 Banded Russian KB Swings
min 2: 5-12 Bar MU/C2B/ Pullups
min 3: 5-12 Handstand Pushups
min 4: 15-20/10-15 Cal
min 5: rest

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.