3 Rounds:

6 Double KB Strict Presses
9 Barbell Good mornings
12 Medball Squat Cleans

Stoppi-kyykky 2x2x50%, 2x1 (55-60%)

Penkki 3x1 (75-80-85%)

Maastaveto 5x1 (60-65-70-75-60%)

AMRAP 20' "Helen" -
goal: 5+ rounds
You GO, I GO
400m Run (500m Ski or Row/1000m Bike erg)
21 USA Swing @24/16kg
12 Pull up

Rest 3'

AMRAP 10': one person completes a full round unbroken of:
10m Double KB Overhead Carry
20m Double KB Front Rack Carry
30m Farmer's Carry
@2×16/12kg
Goal: 8+ rounds

Rest 2'

Synchronised Tabata Burpee (8×20" on - 10" off)
Goal: 35+ total burpees

ULKO

30min AMRAP

600m run
15 wall ball @9/6kg
15 weighted abmat sit ups @9/6kg
12 push ups
12 burpees

4x
2min of 10 DB Snatches + Max Cal Row
2min of 10 KB Swings + Max Cal SkiErg
2min of 5 Burpees + Max Cal BikeErg/Echo Bike

2min rest btw rounds

5 x 5 @ 60-65%

• 6-8 Second Eccentric

• For Each squat, control down for 6-8 seconds, but fire up as fast as you can out of the bottom.

Workout 14.2
For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 43 / 30 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 43 / 30 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 43 / 30 lb.
14 chest-to-bar pull-ups

Etc., following same pattern

Strength and technique:

Push jerk x 3+3+3+2+2+2+1+1+1

MetCon:

"Annie" (For time)

DU x 50-40-30-20-10
Sit up x 50-40-30-20-10

Set 1: 4 Strict Presses + 4 Push Presses
Set 2: 4 Strict Presses + 4 Push Presses
Set 3: 4 Strict Presses + 4 Push Presses
Set 4: 2 Strict Presses + 2 Push Presses
Set 5: 2 Strict Presses + 2 Push Presses
- Rest 2-3min btw sets

Set 1: 75% 1RM Shoulder Press
Set 2: 75%
Set 3: 80%
Set 4: 85%
Set 5: 85%

AMRAP 20

400m Run
Max Unbroken strict Press @ 60% of 1RM OTD.

• With the score being total strict press reps, your pace on the run doesn't matter as much here.
• Have a goal number of reps in mind that you'd like to complete each round.