In 20min:
Build to days heavy 1 rep clean & jerk.
- Go by the feeling
- Rest as needed

Kyykky 5x5xmax8

SitUps 5x10-15 (lisäpaino niskassa)

Penkki käsipainoilla 3x10-20

Facepulls 100 toistoa

5 rounds:
10 HSPU
15 Double KB DL 2x24/16kg
20 OH walking lunges 24/16kg (L10/R10)

With a partner:
10:00 AMRAP:
10 Deadlifts @70/47.5kg
10 Box Jumps w. step down @ 61/51cm
10 Wallballs @20/14
*One athlete completes a full round at a time

Rest 2:00

12:00 AMRAP:
8 Front Squats @70/47.5kg
8 Box Jump Overs @61/51cm
8 Chest-To-Bar Pull-ups

Rest 2:00

6:00 Recovery Pace:
Easy Jog, Bike, Row, or Reverse Sledpull for Recovery

3 min soutu, noin 80% 500m maksimivauhdista
2 min kävely
3 min kahdella kahvakuulalla seuraava kompleksi, niin monta kertaa kuin ehdit
8 sumomaastaveto
6 rinnalleveto
4 etukyykky
2 min kävely

Squat clean 3 RM

Optional Accessory:
CONDITIONING

5 rounds for time:

Ski 30/22cal
10-15m Prowler Push + Pull (medium loading)

RPE 3-4

Sub Ski to Airbike or Rowing if you don´t have a Ski Erg.

CONDITIONING

40-60min for Quality, rest as needed

Airbike/Row 5min
2-8 MU
40m Sandbag Carry
5-10 Rower Pike-Up
6+6 Single Arm KB/DB OHS
10 Double KBS (eyelevel)

RPE 3, enjoy moving well

On the 2:00 x 6 Rounds:
25% Max Ring Muscle-Ups
7-7-5-5-3-3 Front Squats

In teams of 2

AMRAP 30min

25 Mountain Climbers
20 Wall Ball Shots
15 Kettlebell Swings
10 Burpees
5 Ground to Overhead (40/60 kg)

Liikkeet vuorotellen edeten eli toinen aloittaa 25 mountain climberillä - toinen jatkaa Wall ballit jne...