3 rounds for time

500m row
50m walking LUNGES with barbell 40/30kg
8+8 split leg squats with barbell 50/40kg
15 squat clean & jerk 50/40
10 floor presses with kettlebell 24/16kg
5 pull ups

Maastaveto

5x3@60-75%

Penkkipunnerrus 6x2@70-80%

VAPU 4x2@80%

Valakyykky 4x2

Tempaus pukeilta 5 x 3@60-70%

Rinnalleveto samoille jaloille, polvenkohdalla pysäytys + työntö

8 x (1+1)@70-80%

Etukyykky 5x3@75%

Jalan nostot penkillä 80 kpl

Tempaus veto + raakarive + työntö

8 x (1+1+1)@80-100% (ty)

Rinnalleveto samoille jaloille, taskuilla pysäytys + raakatyöntö

8 x (1+1)@70-85%

Etukyykky 5x3@75%

EMOM x 20:00

Minute 1: 15m x Double OH KB Carry
Minute 2: 12/side x Renegade Rows
Minutes 3: 30m x Front Rack Carry
Minute 4: 8-12 x KB Squat Jumps
Minute 5: 50s Up-downs

Complete as many rounds as possible in 15 minutes of:

• 20 Push-ups
• 50 Squats

Tempaus max.
Työntö max.
Takakyykky max.

AMRAP 30:
500/400 Meter Row / 25/18 Calorie AssaultBike
1 Round of "Barbara"

1 Round of "Barbara"
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats

AMRAP 7

8 Box over burpees
4 Bar MU

Stiff-legged deadlift

5 x 8 @ moderate (more than last week)