10 min AMRAP

10m HS walk

6 box overs 60cm/50cm

8 C2B

6 Deadlift @ 55/35kg
5 Squat clean @55/35kg

6 Deadlift @65/40kg
4 Squat clean @65/40kg

6 Deadlift @75/45kg
3 Squat clean @75/45kg

6 Deadlift @80/50kg
2 Squat clean @80/50kg

6 Deadlift @85/55kg
1 Squat clean @85/55kg

Timecap 6 min
Result is time or reps if timecapped.

21-15-9: DB Power Cleans (2x 22.5/15kg)
12 Burpees
21-15-9: DB Front Squats (2x 22.5/15kg)
12 Burpees

(Time cap: 12min.)

3 kierrosta
juoksu 1 min.
10m askelkyykkykävely
10m mittarimato
10m ankkakävely

3-4 rounds:
15/12cal Row
10 Reverse Grip STOH (empty barbell)
10 Kangaroo Squat

---

30sec Banded Lateral Walk video + Banded Shoulder Flow video

3 rounds:
10-15 Wallball
5+5 Single Arm Ring Row
10 Hollow Rock
3-5 Jumping Bar Muscle-Up (use a low bar or a box) video

---

Thoracic Flow video and 5+5+5 Wall Squat video

EMOM 15

min 1-5: 1 x Raty@73%
min 6-10 : 1 x raty@76%
min 11-15 : 1 x raty@79%

VAPU 1x3x75%, 2x3x80%

Takakyykky 1x90, 1x95, 2x1xRaskas ykkönen

Jalannostot 3 x max

Day 2
Straight arm strength

3 rounds:

5-10 handstand leans video
8-10 straight arm plate lifts video
15-30 sec tucked front lever hold video

Rest 2 min between rounds

Complete each round as one giant set, only quick rests between movements

AMRAP 20 mins

12 box step over @2x22,5/15kg
12 push up on dumbells
24 air squat
24 V- up / sit up
Start each round with one rope climb!
Goal: 4+rounds
Optional: use KB for step over and normal push up

Shoulder accessory

3 rounds for quality:

10 single arm dumbbell press, SLOWLY DOWN
10 weighted turnover
20 lateral raises