3x 10min ON/2min OFF

AMRAP of
20/15 Cal (Row-Ski-Bike)
6 Shuttle Run

Back Squat

4-3-2-1-4-3-2-1

Go Every 3:00

AMRAP x 21 MINUTES
40m single arm Front rack carry ( change after each 10m)
8/8 KB Suitcase Split Squat
12 Russian KB Swings
40m single arm Suitcase carry ( change after each 10m)
8/8 Single Arm KB Floor Press
12 Hand Release Push-Ups / Push-Ups / Incline Push-Up
Weight @ 20/12kg

Sustainable effort!!! Keep moving all the time!

Weighted strict pull up
find the 2 rm weighted pull up in 5-6 sets
- options:
5x3 (weighted) negatives or,
5x6-8 floor assisted or,
5x6-8 partner assisted

Kyykky 3x5 (50-55-60%)

Penkki 3x1 (80-85-90%)

Maastaveto 3x80%

Kyykky 5x2 (70-75-80-85-90%)

Stoppi-kyykky 3x1 (50-55-60%)
-3s stoppi

Sivutaivutus 2x15 / puoli

Rive+Ylöst
3 sarjaa
-3+1 @70%
3sarjaa
-2+1 @80-85%

Äijätyöntö
3sarjaa
-2 @70%
3sarjaa
-1 @75-80%

Voima Rive+Etukyykky+Pystypunnerrus kyykyssä
4sarjaa
-2+2+2 @30%

DL: 5x5