4 rounds for consistency:
2 min ski
1 min med clean + ball slam
2 min rest
2 min row
1 min box over w/med ball
2 min rest

3, 6, 9, 12,,,and so on
- KBS 24/16kg
- T2B

Penkki 5x5x70%

Facepulls 100 toistoa

Etunojapunnerrus 100 toistoa

Yhden käden kulmasoutu 50 toistoa / käsi ("yhteen putkeen")

3 kierrosta parin kanssa, molemmat tekevät
1min kuollut koppakuoriainen
10 pallonheitto istumaannousu

20 min parin kanssa, toistot voi jakaa vapaasti
10 säkki olan yli
20 askellus boksille käsipainojen kanssa
30 etunojapunnerrus

AMRAP 10 min

Amrap 10 min

10 OHS 40/30kg
10 Pull-ups

Goal +3 rounds

Accessory work

3 rounds for quality of:

Ring Push Up Hold (At Top), 30 sec
4 Turkish Get-up, Left Arm, 20/16 kg
4 Turkish Get-up, Right Arm, 20/16 kg
20 Hollow Rocks

Rest as needed

22rds
5 x Hspu
8 x Burpee Box Overs
3 x Power Snatch 60/40kg

Core stuff

3 rounds of:

10/10 side bends with kettlebell
30 sec double kettlebell front rack hold
Rest 60 sec between rounds

Quality only! Choose weight.

A.) Bench press
3 x 10 reps V4-5
-tempo 2 sec down

rest 90 sec between the sets.

B.) EMOM 15
Min 1: Bicep curls with DB 8 reps
Min 2: Banded lat pull down 15-20 reps
Min 3: Single leg DL with barbell 8 reps left
Min 4: Single leg DL with barbell 8 reps right
Min 5: Seated pike leg raises 15-20 reps

3 rounds
10 pull ups
10 push ups
10m HS- walk