3 Sets:
5 Kip swing

3 Sets:
2-3 Hips to rings or bar with box

3 Sets:
1-3 Box transition

3 Sets:
1-2 Hips to rings or bar

EMOM8 or Every 1.30min x 8
1-3 MU

Valitse itsellesi sopiva toistomäärä/lähdöt niin, että liike pysyy teknisesti hyvänä.

For time:

3 Rounds of:
1000/800m Row
20 Burpees

Rest 5

3 rounds of:
40/32cal Assault bike/SkiErg
20 Box jump 60/50cm

Rest 5

3 rounds of:
600m Skillmill Run
10 Burpee box jump 60/50cm

Deadlift / Press Strength 5.
A1) Deadlift 5,4,3,3,3
2sec Isom.stop 5cm irti maasta
Rest 1:30
A2) Shoulder Press 5,4,3,3,3
2-2-X-1
Rest 1:30

EMOM 12
1) 17/12 Cal Row
2) 12 Burpee
3) 6 DB clean + 6 DB Jerk
2 x 22,5/15kg

4 sets 3 reps
2-5kg more to last time, rest 90s. b/w sets

2 s. pause @
- 1cm from floor
- below the knee
- mid thigh

NO EXT, continue straight down
5s. down, perform TNG

4 Rounds:
A1) 40sec Yoke/D-ball carry/Farmers carry (töölössä on kahvat)
1min Rest
A2) 40sec Zercher lunges
2min Rest

Valitse haastava paino, mutta niin, että jaksat liikkua koko intervallin ajan.

3 Rounds:
B1) Dip 6 ( telineessä) V.1
B2) Barbell prone row 6 V.1
Rest 2min

Dipeissä käytä lisäpainoa tai skaalaa kumpparilla.

In teams of 2. I go, you go:
12 rounds of:
24 DU
8 Alt. DB power snatches

Into

6 rounds of:
12 WB 9/6kg
4 Alt. single arm devil presses

M: 22,5kg
W: 15kg

Accumulate the rounds as a team. Only one partner is working at a time and switch after full rounds. Wear a vest 9/6kg, if you got one.

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

---

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