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

CONDITIONING

“Legs like noodles”
For time
9-7-5-3 Sandbag/Slamball Squat
27-21-15-9 cal Airbike/Wattbike/C2 bike

Overall RPE 4

First 9 squats, then 27cal, 7 squats and 21cal…

Use a heavy loading. Try to hit all squats unbroken. If you don´t have a heavy bag/ball you can do zercher squats with barbell.

AMRAP 30:00
30m Sledpush
30m Farmer Carry
30m Stone Carry or Heavy Sandbag or DBall Carry
30m Double Overhead Carry (KBs, DBs or Plate)

• Rest between stations approx 1:00

STRENGTH

4 rounds, rest as needed

1) 5 Back Squat
2) 5 Weighted Pull-Up
3) 5 Bench Press

RPE 3+ to 4

Try to add 5-10% compared to last week

Maastaveto max1
Reverse hyper 50-100 toistoa "omalla painolla"
Vatsarutistukset jalat suorana/leveällä 50-100 toistoa

Kyykky max1
Band-pull-aparts / facepulls 100-200 toistoa
Tasapainolankkuja 2-3 sarjaa

For time:
3 Rounds of:
1600m Run
10 Alt. KB power cleans + Thrusters 24/16kg
30 Abmat sit-ups

Into Finisher:
500m Row
10 Burpee box jump overs