6x
20sec ON / 5min OFF

• This is ALL OUT effort!!! Score cals.

15/12cal Row
15 KBS (US)
12 Burpees
40m Farmers carry KB/DB
Rest

A. (0:00-20:00)

Row/Bike: 60s.

2 rds:
8-10 Air squat
6-8 Ring row
4-6 Push up

Row/Bike: 60s.

2 rds:
6 Snatch pull
6 Muscle snatch
6 OHS

Mobility:
- Lunge complex: 2x60s.
- Shoumders: 2x20s.
- Thoracic: 45s.

B. (20:00-40:00)
Squat snatch:
Find a heavy 4 in 20min.

• Rest 2-3min. between sets.
• Try to go under 30s.
• Deadstop every rep (No TnG)

(40:00-45:00)
Work on: DB Front squat / Toes to bar

C. (45:00-60:00)
AMRAP 7min.:
5 DB Front Squat  (2x 22.5/15kg)
7 Toes to bar

Bar MU Technique

Kip swing
Kipping chin height
Kipping chest height
Kipping pull-to-hips / low bar transition
Kipping muscle-up

Scale to banded practise / jumping muscle ups

10 TGU 24kg/16kg
20 floor presses 60kg/40kg
row 400m
30 wall balls 9kg/6kg
40m waiters walk 20kg/10kg

Takakyykky, raskas ykkönen

Raakatempaus

1x2x70%, 5x1x75%

Raakarinnalleveto + Raty

1x (1+1)x70%, 5x(1+1)@75%

Russian twist 3x30

Complete 4 sets of each. Any order, rest as needed.

1) Farmer Carry: 30m Unbroken Trips
- Very tough weight!
2) Sledpush Sprints: 30m Sprints
- Should be light and fast effort here. No grinding.
3) Overhead + Front Rack Carry: 30m Trips
- Tough (30m/side)
4) Wall balls: Max UB sets of 15 reps
- Pick weight and height so this is a challenge each set

+

10 Mins
"Recovery" row, bike, or walk at a conversational pace.

"Paw Patrol"
AMRAP 15:
60 double unders
20 toes to bar
10 hang squat snatches (135/95)

Kilos:61/43

On the 1:30 x 4 sets:
1 Snatch Balance
1 Pausing Overhead Squat (3s in bottom)

Maastaveto max3
-"kolmosilla päätyyn asti", mutta ei fail

Maastaveto 3x3x80%
-prosentit max3:sta

Maastaveto 3x10
-"väärä tekniikka" eli jos vedät normisti sumolla niin tämä kapealla
-kevyt