Push press:
10-8-6-4-2

• Find a heavy sets
• Rest 2-3min.

Every 2min for 4 Rounds
10-15 v-ups
10-15 back extension
10-15 hollow rock

6 Sets Of 3-pos. Squat Clean (above knee, below knee, floor)
Set 1: @60%
Set 2: @60%
Set 3: @65%
Set 4: @65%
Set 5: @70%
Set 6: @70%
- Rest 2-3min btw Sets

5 RFT
15 Burpee box overs
20 Wall ball shots

Maastaveto polviin 3x6x60%

Maastaveto 2x5x70%, 4x4x80%

Kapea penkki 6x6x60-70% (saa olla raskas)

Penkki käsipainoilla / vipunostot maaten 5x10
-kevyt

3 rounds:
20 Abmat sit-ups
20 V-ups
20 KB russian twists (choose weight)
1min Rest

Teams of 2/3

Amrap 7
7 Burpee box overs
14 Calories with bike
21 Db snatch
-3min rest-
Amrap 7
20 Partner wall balls
40 Split jumps
20 Hr push ups
-3 min rest-
Amrap 7
40m Farmers carry 2*24/2*16 = 1 round.
10 Deadlifts after 30 m.

4 Rounds For Time [30 Minute Cap]:
12/9 Calorie Assault Bike / 15/12 Calorie Row
30 Single Dumbbell Power Snatches 22,5/15kg
12/9 Calorie Assault Bike / 15/12 Calorie Row
30 Step-Back Lunges* 22,5/15kg

Round 1: Bodyweight Lunges
Round 2: Jumping Lunges
Round 3: Single Dumbbell Goblet Lunges
Round 4: Single Dumbbell Overhead Lunges

Maastaveto korokkeelta 2x6x60%

Maastaveto 3x6x73%

Vinopenkki käsipainoilla 5x12-20

Leuanveto 5x6-12
-myötäote

18/14 cal Row/Bike/Run
12 Hang DB snatch (22.5/15kg) Alt.
9 Burpee

(Time cap: 30min.)