Five sets of:

Bench Press x 2
Rest 2 min

In teams of 3 for 40 minutes:
a) 300 m row
b) 10+10 Box step ups
c) 12 Ring rows
- Change stations when all the work is done

30* Manmaker@22,5/15kg

12min AMRAP:

6 Bar Facing Burpee (Open Style)
12 Air Squat
24 DU

RPE 3-4

AMRAP 20 min

4-5 Rounds, CAP 20 min

7-12 Push Press, (50/35 kg)
50 m Farmer's Walk (AHAFA, to the door)
300 m Run (LLAukio)
50 m Farmer's Walk back

EMOM 20 min

5-7 HSPU
10-15 GHD Situps
Bird Dog 30" (weight in hand, high as possible, neck straight)
Bird Dog 30" other arm/leg
12-17 Dual KB Swing Ladder, AHAFA

On the 4:00 x 4 Sets:
25 x Walking Lunge
15 Deadlifts (185/135)
15/10 Calorie Assault Bike

Kyykky 3x4x87,5%
"Squat walkouts" 3-5x100-120% (näihin aina varmistajat!!!)
Istumaannousut jalat suorana 5-10x10 (räjähtävä)
Lisäpainolankku (raskaita pitoja!!!)

Power Snatch 5
Bar over burpees 10
Push Jerk 5
Hang power Clean 5
Push up 10

Good technique!

Raakarive + suoraan alastiputuksesta rive + työntö

10 x (1+1+1)@70-82%

Niskasta VAPU 5x3

Etukyykky, stoppi alas mennessä kulmassa, pohjasta vauhti
5x3@60-