7 min AMRAP
5 reps Pistol Squats (left)
5 reps Pistol Squats (right)
15 reps KB swing (32/24kg)

Thurster 3 RM

Kilpailijalla on 6 minuuttia aikaa suorittaa thruster 3 RM mahdollisimman suurella kuormalla.

For time:
89 x push ups
30 x Front squat (25 kg/15 kg)
30 x Shoulder to Overhead (25/15 kg)
30 x OHS (25 kg/15 kg)
30 x Hang snatch (25 kg /15 kg)

Every time you lose a grip from the bar, or the bar touch the floor: penalty is 19 burpee. You must do all burpee after 30 snatch.

Dumbbell version 15 kg/ 9 kg.

For time:
50 dumbbell snatch (rx 20 kg/ 15 kg)
50 air squat
50 dumbbell clean and jerk (rx 20 kg/ 15 kg)
50 wall ball (9 kg/ 6 kg)
50 dumbbell snatch (rx 20 kg/ 15 kg)

Time cap 15 minute.

Thruster 1 RM

Front Squat 4 x 8

*Do goblet squat movement with dumbbell, if you haven`t done front squat with barbell at this year. Try to focus on your mobility and bottom position.

For time:
21 deadlift (50 kg/ 35 kg)
14 wall ball (9 kg/ 6 kg)
15 Power clean (50 kg/ 35 kg)
14 wall ball (9 kg/ 6 kg)
9 Thruster (50 kg/ 35 kg)
14 wall ball (9 kg/ 6 kg)
15 power clean (50 kg/ 35 kg)
14 wall ball (9 kg/ 6 kg)
21 deadlift (50 kg/ 35 kg)
14 wall ball (9 kg/ 6 kg)

Time cap 15 minute.

Janne-Petteri Mynttinen does 11 kg medicine ball :)

Choose One;
Bike: 4 x 15s max effort. Rest as needed, but minimum 1:45
or
Row/Ski: 4 x 25s max effort. Rest as needed, but minimum 1:45

Goal: HARD effort!!
Row/Ski sprints are longer due to the fact that there is a small recovery element between each stroke.

Extra:
Farmer Carry: 4 x 40 Meters. Rest 90s.
- As Heavy as possible

ITSENÄISYYSPÄIVÄ
"Suomi 104 partner workout"

For time (split repetitions)
104 DB snatch 22,5/15
104 box jump over 60/50
104 wall ball 20/14

Every time you switch you must do
3 synchronized burpees

1A) Back squat 5x8x70%
1B) Strict HSPU 5x5