AM: 70 min
Warm up for 20 min
1.Conditioning
10 x 2 min on/ 2 min off:
A) 1 min Row + DB Snatches 13 kg/30 lbs > 14 kg
16 + 21, 16 + 21, 16 + 22, 16 + 23, 16 + 23 cal + DB snatch
B) 1 min Ski + Wall balls
12 + 25, 12 + 26, 12 + 26, 12 + 26, 12 + 26 cal + wall ball
Avg/max HR 40 min: 162/183
Cool down for 10 min

PM: 150 min
Warm up EMOM14 + 11 m HSW
1.Gymnastics
A. Ring muscle up technique
- RS 3 x 8
- TWB 3 x 3
- HTR 6 x 1
- MU as. 1
- MU 5 x 1 (EMOMin jälkeen)
B. Every 2 minutes for 16 minutes:
1 Hips to rings + 1 MU
- 6 x 1 + 1, 2 x 1 + 0
- Vasen käsi ei kääntynyt

2.Weightlifting
A. High hang snatch + snatch above the knee + snatch from ground
Heavy for the day

3.Strength
A. 1 1⁄4 Front squats
Heavy triple of the day @ rpe 8
- Vasemman polven ulkosyrjään sattui aika paljon jo 25 kilolla, joten vaihdoin tähän:
Kettlebell walking lunges, KBs in farmer's carry
5 x 12 (6/side) - 2 x 24 kg

B. 3 sets:
15 Reverse hypers - 20 kg
10 Strict toes to bar
- Rest 90 s -