2 rounds

4min

12 Air Squat

9 Ring row

2min rest

4min

12 Lunge steps

7 Push-up

2min rest

4min

12 Plate ground to overhead (15/10)

5 pull-up

2min rest

*Aim to pace that allows you to move whole 4min without any breaks.

Kyykky 4x10x65%

Pendlay Row 5x8x25-30%

Maastaveto polviin 4x6x60%

Kylkilankkunostot 3x20 / puoli

Front squat

8-6-4-2-4-6

0-1 reps in tank

Warm Up
2 rounds
2 min cardio machine
12 GTOH+Halo with plate 10/15kg
12 pause goblet squats
6+6 single arm plate press
1:00 Plank Hold
Then start to build for thruster weight

Strenght and Conditioning
emom 5
5 thrusters @60-65%
rest 1 min
emom 5
3 thrusters @70-75%
rest 1 min
every 30 sec for 5 mins (10 singles)
1 thruster @80-85%

Metcon
2 sets
2 rounds for time
20/16 calories rowing or 16/12 cal air bike
6-8 single arm devils press alt hand
time target about 4 minutes, rest 1:1 bwn sets or alt time full round with partner

4x5 Hang Snatch Pulls @90% 1RM Snatch
- From the knee
- Rest 2min btw sets

AMRAP 17, With Partner.

Row 12/9 Calories
8 Dual DB Push Press
6 DB Over Burpees

IGYG

8 sets for distance:
1min ON / 1min OFF
Score: total meters

PUSH PRESS + SPLIT SQUAT
*split squat both side - place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance. Huom! Pidä kuorma eturäkissä, mikäli etukyykyissä tahtoo pito hävitä yläkropasta eli kipata alas
4x[5+5 reps/leg]@up to RPE8 *could do 2 more reps, rest btw sets 3-4min *target load of ~61-71% jerks

PUSH PRESS + SPLIT SQUAT
*split squat both side - place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance. Huom! Pidä kuorma eturäkissä, mikäli etukyykyissä tahtoo pito hävitä yläkropasta eli kipata alas
4x[4+6 reps/leg]@up to RPE8 *could do 2 more reps, rest btw sets 3-4min *target load of ~58-68% jerks

2x2000m row / moderate/easy
1x1000m row / moderate

rest 3min between sets / PK2 - VK1