1) 8/10 cal Row
Max Squat Jumps
2) 10 x DB Snatch
Max Burpee Box Overs
3) 8/10 cal Bike
Max T2B
4) Max Clean & Jerk 60/40
5) rest

1.min Ergo cal
2.min 6 x Devils Press
rest of the min Thrusters w/2 DBs
3.min rest

1 x Rope Climp
6 x HSPU

odd mins
Decline Ring Row x 8-10
Even mins
Push Ups w/parallettes x 8-10

alterneiting sets

A)
5 x Strict Pull Up
10 x Push Up
15 x Air Squat

B)
5 x Strict Ring Dip
10 x Ring Row
15 x Sit Up

1. Run 200m
2. 10 x DL (100/65)
3. 10 x T2B
4. 10 x Burpees to plate

max 45s work

1. min Row cal
2. min 10 Pull ups rest of the min Thrusters (42.5/30)
3. min Rest

1.min Ergo cal
2.min Push Press 30/20kg
3.min Devils Press alt. Hands w/1DBs 22.5/15
4.min Plank Hold
5.min rest

1. RUN 150m
2. 6 - 8 x T2B, rest of the min DB Snatch
3. min rest

Omatoimi lämmittely:

1. Ergo cal
2. 6 x Strict Pull Up + 12 x Push Up
3. 12 x Thrusters (42/30kg)