In 15min:
3x2 Turkish get-up on both hands
First 2 reps with right hand and then 2 reps with left hand.
Repeat at least 3 times and increase weight after each set.
Rest as needed.

3 Power cleans 43/29kg
6 Thrusters 43/29kg
9 HR Push-ups
12 Abmat sit-ups
15 DU

Timecap 10min

Tabata These

32x 20sec ON/10sec OFF
(1) Squat
(2) Pushups
(3) Situps
(4) Burpees

With a partner - 20:00 AMRAP
30 Sumo Deadlift High Pull @ 42.5/30kg
30 Wall balls @20/14
150 Double Unders
30 Barbell Rows @ 42.5/30kg
30 Push-ups
+
10:00 Recovery
Row, Bike, Ski Erg, Sledpull at 50% effort (conversational)

Double KB front squats
3 sets of 10-15 reps , across.
Increase load each round, rest 2-3 min bwn sets.

(etuheilautus x 20, burpee x 10, situps x 20: 3 kierrosta)

MerkkiPenkki 3x3, jätä varaa niin, että ensi viikolla lisäät rautaa

KapeaPenkki 2x5-8

Niskantakaapunnerrus 5x10, kevyt

"Band-pull-aparts" 100 toistoa, voi tehdä "superina" edellisen kanssa

Voimapyörä 3-5 sarjaa

(100-200 lekaa traktorin renkaaseen)

1.min Leggles Rope climp 1-2
2.min Farmer carry w/1 KB
3.min Push Up 8-15

Farmer carry yhdellä kädellä
vaihto 30s kohdalla

5 sets of:

Strict Shoulder Press x 5/4/3 @ 20X0 + Eccentric sets 2x5 @ 60X0 reps
Rest 10s.
20s. of SU nopeita!
Rest 3 minutes between sets

For time:
100 Double Unders
90 Squats
80 Knee-hugs
70 Pushups
60 Wall Balls
50 Burpees
40 KB Swings
30 Pullups
20 Handstand Pushups
10 Turkish Get-Ups

Technique

Pistol squat