Valakyykky
5-8x3@90-110% tempaus max.

Lämppää
5x "Tall Clean" + 2x raakatyöntö 40-50%

Work with partner AMRAP40
* You Go I Go, but run together

1K row
20 Kb swing
15 Burpee
10 Pull Up
15 weighted Lunges 24/16
20 AbMat sit up
240m Run

50-40-30-20-10
DU
push ups

10 (5/5) Alternating KB press 2x16/12kg
8 Hollow rocks
6 Box over burpees

EMOM24:

A) 5-10 Strict pull-ups, C2B if feeling strong
B) 10 KBS 32/24kg (american)
C) 10 Pallof press left
D) 5-10 Strict ring dips
E) 10 Pallof press right
F) Rest

Alternate btw a,b,c,d,e,f.
4 rounds total.
Pallof press should take more than 30sec.

5x
4min Row
Rest 2min btw sets

Try to keep steady pace trough the whole workout and go harder (-3 to -7) than your 5K PR pace. During the 2min rest, easy walk (just keep moving). Post your total distance.

Tempaus veto poisheitolla+ rive + raakatyöntö

4-6x1+1+1@80-95% Tempaus 1RM

2x vauhtipunnerrus + saksiin työntö

5-7@75-85% Vapu ykkösestä

Rinnalleveto kyykkyyn mistä suoraan työntö pohjakyykkyyn, lämmittelyliike 5 x 2