2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@80%, 1+1@85%, jerk-%, rest btw sets 2min

2x3@barbell, 2@up to 70%, 2@75%, 1@80%, 1@85%, 1@80%, 1@85%, sn-%, rest btw sets 2min

E90s x5 alternating
A) 5 pause back squat
B) 45s plank KB drag under

5 rds for time with a partner (YGIG)

2 Rounds Cindy / advanced Nate

2 rope climb

4 C&J 60/40 (adv 80/55kg)

4 BMU / C2B
8 Front rack lunges 60/40 (adv 80/55kg

8 HS Walk

12 T2B
12 heavy WB

Maastaveto 3x90%

SJMV 3x8-10x50%

Otepidot 50% x 3 x max.aika
-myötäote

Sotilaspenkki käsipainoilla 5x8-12

Interval sets

A1. AMRAP 6
500m Row
+
In the remaining time AMRAP
35 Double-unders
9 Thrusters @ 43/30kg

A2. 2 x AMRAP (3:00 work / 1:00 rest)
10/7 (cal) Air bike
(7.62m) Overhead walking lunges @ 43/30kg
12 Chest-to-bar pull-ups
25′ (7.62m) Overhead walking lunges @ 43/30kg

A3. 4 x AMRAP (1:30 work / 0:30 rest)
20/15 (cal) Row
+
Max reps in the remaining time of:
1/3 – Thrusters @ 43/30kg
2/4 – Double-unders

A4. 8 x AMRAP (0:45 work / 0:15 rest)
1/5 – Row for calories
2/6 – Burpees over the rower
3/7 – Air bike for calories
4/8 – Chest-to-bar pull-ups

– Rest 3:00 between sets –

AMRAP15
8+8 box step up
10+10 side vups
12+12 sideplank clamshell
20 plate russian twist

TGU (15 mins )
Find your best for the day in 5 sets
- quality work!!

Front Rack Split Squats
4 x 5 each 3s hold in bottom position. Rest 2:00
- Hold knee 2cm off the ground during the pause!