3RFT

60m OH Lunge 40/25kg
20 Bar over burpees
15 push press 40/25kg

Rest 5 min

3RFT

40m OH Lunge 50/30kg
15 Bar over burpees
12 push press 50/30kg

Rest 5 min

3RFT

20m OH Lunge 60/35kg
10 bar over burpees
9 Push press 60/35kg

Back Squat
3 x 2
@80% of previous week 2RTM
2-0-X-1 (Normal)

Conditioning / YGIG
EMOM 10
6-10 Thruster 30/20kg

3 x 5 V.1-2
Seiso 10kg levypainojen päällä. TNG. Nosta painoa viime viikkoon.

Every 2.30min x 8 Alt. A and B

A) Bike erg 1min (80% effort) + 6-12 C2B
B) Bike erg 1min (80% effort) + 6-12 Kipping HSPU
Voi tehdä deficit jos liian helppo.

Valitse toistomäärä niin, että pystyt tekemään UB.

Part A

In teams of 4 for 24mins total
Minute 1: Max Walballs (20, 14)
Minute 2: Max Shuttle Runs (15 Meter intervals)
Minute 3: Max USA Swing @24/16kg
Minute 4: Max Burpees
- All 4 athletes working. When the 60s is up they will rotate stations.

Part B
AMRAP 10 in same team of 4:
Front Rack Carry @24/16kg (Kettlebells)
Farmer Carry @50/35lbs (Dumbbells)
- 2 people working on the KBs, 2 on the DBs
- After 5:00 switch roles.

3 x 5 V.2-3

Veto navan korkeudelle.2min lepo sarjojen välissä.

3 @60%
2 @70%
6 x 2 @80% V.2-3

2-3min lepo sarjojen välissä.

Every 90s x 7
3 Push Jerk with 3s. hold at reseving position
50% 1 RM Split Jerk

AMRAP 18:00

400 Meter Row
30m Double Overhead KB Carry@24/16kg
15 Double KB Rows
goal: 5+rounds

RX+: 5/3 x Ring Muscle-ups after each round

Floor Press in Bridge

9 x 3 @ 50-60%, every 60s.
- These are SPEED reps
- Change Grip every 3 sets ie. close, medium, and wide grip.