10 Sets Alt. A) / B)
3min ON / 1min OFF

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Part A)
12 KBS 24/16kg
10m + 10m Mixed carry (KB)
8 Strict T2B

-

Part B)
40 DU
10 WB
Row Cal (Remaining time)
HR 70-80%

3 Rounds:
A1) Bottoms up one arm KB carry 15/15m
A2) Half kneeling face pull 12
A3) Sots press 12

Focus liikkeessä, ei painossa.

Shoulder Press, every set AHAP

10-10-8-8-6-6-3

Between sets 20 biceps curl alternating

SO 3:30

Mobility

3 Rounds:
A1) Dual KB farmers bulgarian split squat
Rest 1min
A2) One arm farmers carry 10m/10m
Rest 1min

For Time:
21 Front Squats, 200 Meter Run
21 Pull-ups, 200 Meter Run
18 Front Squats, 200 Meter Run
18 Pull-ups, 200 Meter Run
15 Front Squats, 200 Meter Run
15 Pull-ups, 200 Meter Run
12 Front Squats, 200 Meter Run
12 Pull-ups, 200 Meter Run
9 Front Squats, 200 Meter Run
9 Pull-ups, 200 Meter Run

Barbell 50/35kg

Amrap in 5 minutes of:

Max reps hang squat cleans

*15 air squats everytime you take a rest.
*Goal is to get big sets so choose a weight that is on the lighter side.

Clean + Low hang clean complex

Build up to a heavy weight in a complex of:
Clean & low hang clean

*Rivet kyykkyyn!
*TC: 15 min

4 Rounds:

2min Row
2min Bike
2min Ski
2min Rest

Pidä sykkeet anaerobisen kynnyksen alapuolella.
Focus hyvässä tekniikassa ja taloudellisessa hengittämisessä.

3x500m Row
- Rest 2min btw