3 rounds for time of
30 wall ball 20/14
15 sumo deadlift high pulls 42,5/30

You go / I go full rounds

Buy in: 2 x Stairs
Then AMRAP 25:00
5 each KB Rotational Clean
50 Meter Sled Push @Light
50 Double Unders
500 Meter Bike / 250m Row or Ski
Cash Out: 2 x Stairs

• Goal: Sustainable effort, keep KB and Sled weight light.

1) HS+HS walk 5x15s + 10m

1A) Weighted ring dips 4x2x70%
1B) Straight leg spider man push ups 3x4

3 rounds for quality of:
10/10 Bulgarian Split Squats, barbell back rack
10 Sumo Deadlift High-pulls
10 DB Pullovers
- Athlete choice on load
- Rest as needed

20-15-10
Etukyykky 84/57kg
Etunojapunnerrus
Pallonisku

Aikaraja 16min

Warm-up:
3:00 min erg
+
2x
10 Deadlifts
10 Upright rows
5 Hang power cleans
10 Shoulder press
10 Front squats
*Tyhjä tanko

A) Clean and jerk

5 x 2+1 @ 80% (2 Squat cleans + 1 jerk)

B) Front squats

5@ 70%
5@ 74%
3x5 @ 77%%

C) Accessory:

3x
30 Russian twists
20 Slow knee tucks

Optional:
4 x 12 JM press
4 x 12 Pendlay row

4 sets of Shoulder Presses
Set 1: 5 @75%
Set 2: 4 @80%
Set 3: 3 @82%
Set 4: 3 @85%

Rest 2min btw sets.

5 sets of 5 Romanian Deadlifts
Set 1: @75%
Set 2: @80%
Set 3: @82%
Set 4: @85%
Set 5: @87%
- Rest 2-3min btw sets

4 sets of Overhead Squat
Set 1: 8 @65%
Set 2: 6 @70%
Set 3: 4 @75%
Set 4: 4 @80%
- Rest 2-3min btw sets.