20min AMRAP
60 double under
40 sit-up
20 pistol squat
10 chest to bar

8x3min

A) 10-15 Seinäpalloa ja 5-10 T2B
B) 10 Raakariveä riipusta ja 6-10 Bar facing burpeeta

*Seinäpallot UB.
*Rivepaino n. 45-50%

20:00 Quality Focused
15m each Single Arm Lateral Front Rack Carry @24/16
10 each Bodyweight Lunges
10 each KB Ballistic Rows
2 each Turkish Get-up
- Goal: Sustainable effort

4x10+10
rest 2 min bw
- 2xDB/KB in hands or weight vest

Kaikki laitteet, 5 kierrosta, 20sec on / 10sec off

Tulos: joukkueen kalorit yhteensä

AMRAP 22:00 with Partner

0:00-10:00
5 DB Push Press @50/35
10 Box Jump w Step Down
- Goal: Hard effort. complete a full round before tagging in your partner

Rest 2:00

12:00-22:00
5 each DB Hang Power Clean & Push Press
60 Meter Farmer Carry
- Goal: Hard effort. complete a full round before tagging in your partner

• Rx+: 6m Handstand Walk for DB Push Press

Every 2:00 for 8 mins (4 sets):
8 Back Squats
Set 1: @65%
Set 2: @70%
Set 3-4: @75%

Warm-up:

3x
15/12 Calories row
16 Box step-ups, alternating legs
10+10 Half kneeling 1-arm shoulder press
10+10 1-Legged deadlifts with barbell
15 Spike-ups on rower

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Clean and jerk

Build up to a heavy, but fast moving weight in a complex of:
“Clean deadlift with pause at thighs + Clean + Jerk” in 15:00 minutes

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Shoulder press, climb up to a 8RM + 3x8 @ 90% of the heaviest set of 10 shoulder press.

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Core:
3x
20 Slow knee tucks
18+18 1-Arm side plank hip touches

Bonus:
4 x 10+10 Bulgarian split squats
4 x 10+10 Back rack lunges
3 x 10 Hamstring curl on rower

4x3 Front Squat
Sets 1-2: @80%
Sets 3-4: @82%
- Rest 2min btw sets.

Close Grip Floor Press in Bridge
10-8-6-4-2+. Rest 2:00
- Goal: Build to a heavy 2+ (AMRAP) set.
- Goal of this to perform 2-5 reps with a heavy load, not necessarily a max.
- Option: 5 x 5 at the same weight focusing on form and practice