3 kierrosta - joka setin loppuun maksimimäärä leukoja:

DU 60 (or SU 200)
20 Heavy Kettlebell Swings (20+ / 26+ kg)
20 Wall Balls (7 / 10 kg)
Max Reps of Pull-Ups without dropping down

Rest 1 min

Alternate for 5 sets, rest as needed:

1) 5-8 HSPU, tempo 5010 (5sec down), strict or kipping
2) 10 Hollow Pull-Down, tempo 5050 (5sec down, 5sec hold)

RPE 3-4

Scale the rep scheme or movements if needed

4 Rounds of:
30sec ON/30sec OFF

A) Chest over bar hold + negative Pullup
B) Scapular Pullups
C) Top of Ring hold

Olympic weightlifting technique

1) Power Snatch + OHS: 5 x 2 + 2, every 60s building in weight.
2) Sledpush: Build to the heaviest weight for 20m without pauses. Rest as needed.

5 x Superset of:
10 Double DB bend over row
10 Ring dips
Rest 2min

AMRAP 16, with partner.

18 KB swing 24/16kg
16 Wallball Shots 9/6kg
14 T2B

IGOYGO

(Open 2019 athletes recovery ski/row/swim 30 minutes + rolling, strecthing)

2-3 rounds
10 snow angels with 1,25kg plates
10-20 hollow rocks
rest 2 min

6x
3min ON/3min OFF

A) AMRAP of:
10/7 Cal. Assault Bike
10 Wall Balls

B) AMRAP of:
10/7 Cal. SkiErg
5 Burpee Box Jump Overs

C) Row 500/400m
+
ME of Double Unders

Maastaveto 3x7xmax8

Pystypunnerrus TAI Vinopenkki 5x6-12

Etukyykky 3x6