3 rounds
6 behind the neck pull ups
8 ring dips
16 pistols alternating
12 pull ups
12 push ups

Four sets of:
Back Squat x 6 55-63%
Rest 2 min

Takakyykky 5x5@70%

korkea te-veto + riipusta tempaus, puolesta reidestä

2x(3+1)@65%
3x(3+1)@70%

Korkea te-veto riipusta polvelta

3x5@80%

Polven nosto/varpaat tankoon 3xmax

500m row
400m run
1000m airbike

3 Rounds For Time:
75 Double Unders
50 Air Squats
15 Power Snatches (115/80)

Easy 10-20 Row/Airbike/Running

RPE 2-3

4 Rounds of:
60s Wallballs
60s Power Cleans (42.5/30kg)
60s Box Jumps w. step down (61/51cm)
60s Shuttle Run (20m Intervals)
60s Rest

*Score = total reps if you can keep count!

5min AMRAP
Row 200m
8 Pushups

Rest 2min

5min AMRAP
8 Toes-to-bar
12 Box Jumps 61/51cm

Rest 2min

5min AMRAP
5 Burpees
10 Wall Balls

Rest 2min

5min AMRAP
12 KB Swings 24/16kg
20 Double Unders

Rest 2min

5min AMRAP
7 Hang Power Cleans 50/35kg
25 Lateral Jump over Bar

2x 0.04
2x0.08
2x0.12

1:5 work to rest
*Active recovery in-between runs (walk around/dynamic stretching/etc.. don't lie on the floor)

*Time yourself for 0.12

12min

4 kierrosta:
- 12 x wall ball
- 12 x askelkyykkykävely
- 12 x boxihyppy

TIMECAP 12 min.