Part A: Every min on the min with a partner:

min 1: 1 push press 50kg + 1 burpee
min 1: 2 push press 50kg + 2 burpee
min 1: 3 push press 50kg + 3 burpee

10min rest:

Part B: 6 rounds for time:

5 squat clean 70/50kg
10 pull-ups
200m row

Raakatempaus 1x1x70%, 1x1x75%, 1x1x80%, 2x1x85%

Raakarive + RaTy 1+1x70%, 1+1x75%, 1+1x80%, 2x (1+1)x85%

Takakyykky 1x1x90%, 1x1x95, 2x1x raskas ykkönen

Russian twist 3x30

Sit and Reach

You go i go, divide the reps evenly

5 rds of
10 power snatch 30/40
10 barfacing burpee

4 rds of
20 box step overs 2x 12/16kb
20 T2B
60 DU

3 rds of
300m row
12 kb swing 24/32
6 strict HSPU
6 high box jumps 60/75

2 rds of
12 pull-up
12 pistols
12 push-ups
12 abmat sit-ups
12 synchro burpee

1 rd
20m hs walk/8 wall walk/30 shoulder taps/20m kottikärry
50 dl 30/40
40 lunges
30 slammball
20 shoulder press 30/40
10 muscle-ups/c2b/negative pull-up-ring row

Tc: 40min

Sumo Deadlift: 5 x 5. Rest 2:00

Take 3-4 sets to build to work weight, then 5 sets same weight
For those that know their max use approx 75% of 1RM
Reset on each rep
Goal: 5 challenging work sets executed with PERFECT technique.

4 rounds
10 HSPUs
20+20 side crunches
10 pistol squats

Banded Glute Bridges: 4 x 10. Rest 30s.
*Between sets complete 30s weighted elbow plank - heavy.

Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

5-7 sets
5+5 Box step up + 5sec tempo box step down
- Make sure to keep a good control on your knee!!!!

5 Back squats @68-70%

EMOM 8:00
EVEN Minutes: 20-30s Hollow Hold or L-Sit
ODD Minutes: 20-30s Handstand Hold

• Pick a variation of each hold that is challenging, but stable for the work time.