3 Rounds:
400 Meter Run
20 Pull-Ups
30 Pushups
40 AbMat Sit-Ups
50 Air Squats
If we are not running today, a 500/400m row fits well here.

AMRAP 24:00 with a Partner
10 Reps of Complex: 1 Power Snatch + 2 Overhead Squats @50/35kg
20 Burpees
30 Double Unders
600m Row or Ski / 1200m Bike
- Goal: Challenging pace, split all work evenly.

RX+: 60/43kg, 30DUs each.

Extra:
5:00 easy pace Bike, Row, Jog etc
+
Hollow Rocks: 20s on 10s off x 8

Penkki 4x1x80%

Kyykky 2x5x70%

Pystypunnerrus 5x5-8

Bulgarian Split Squat 5x6 / jalka

LOAD

2-3 rounds, 60-sec rest between rounds.

Supported handstand + hinge – Maintaining trunk control and length throughout spine – 12 reps.

GO every 5 min x 6

A1. In 5 min:
Burpee box jump overs x 10
Farmers walk 60m @2 x 32/24kg kb
Ski/row 14/12 cal.

A2. In 5 min:
Slamball x 30
Run 200m
Push ups x 15

A3. In 5 min:
Hang squat clean x 10 @2 x 22,5/15kg db
Air squats x 20
Pull ups x 30

YGIG 50min

Koneella 250m/500m
Amrap 8x liike:
Tuulimylly
Askelkyykky +kantakurkotus
Kepillä olkapäät
(jatka siitä mihin jäit)

*Tasainen max PK2-VK1 vauhti, kaveri voi aloittaa koneen heti sen vapauduttua.

Teams of 2 or 3
120-90-60-30
Wallballs @9/6kg
Cal Row
12-9-6-3
Rope Climbs
*200 Meter Run as a team after each round

Rx+: Legless Rope Climbs
TIME CAP = 40:00
First round example: 120 wall balls, 120 cal row, 12 rope climbs, 200m run

3 Rounds :
21 Wallball 20/14p
21 Toes To Bar

3 Rounds :
15m Walking Lunges 2x22,5/2x15kg
15 Abmat HSPU

TC 15

Kyykky 4x2x75%

Penkki 2x5x65%

SJMV 4x8x45-50%

Ojentajat kumpparilla/taljassa 4x30

Warm Up (15-20min)
3x40s easy/20s mod/10s fast cardio with 20s rest bwn
then
10-15 single arm band row R/L
15-20 band pull aparts
10 pass through
10+10 banded trunk twist on static lunge hold
10+10 banded side steps
10+10 forward&bacwards steps
10+10 birddogs (band over knees)
10-15 banded air squats
then some barbell prep for Power Snatch + Power Cleans

Strenght (20-25 min)
Power Snatch 3x3reps@70-80% of 1rm
go new set every 1.5-2 minutes
Power Clean 3x3reps@70-80% of 1rm
go new set every 1.5-2 minutes

Accessory Work
4-5 sets
12 v-ups (fast)
8 sharp kb swings @16/24kg
2 broad jumps
rest 1.5-2.5min bwn sets