Warm Up
3x40s easy/20s mod/10s fast AIR BIKE OR ROW / rest 20s bwn
THEN 3X
16 COSSACK SQUATS
8 STRICT PULL UPS (USE BAND IF NECESSARY)
16 HOLLOW ROCKS

Strenght
Overhead Squats 5+5+4+3+2+1+3reps@60-65-70-75-83-90 and 65%
rest 1.5-2 min bwn sets
then emom 9
1,4,7 min ) 3 power snatch @70%
2,5,8 min) 2 power snatch @75%
3,6,9 min) 1 power snatch @80%

Metcon
Intervals
1st) 30/25 cal row + 10-15 c2b pull ups + 10-15 thrusters @25/35kg
rest 2.5 min

2nd) 25/20 cal row + 10-15 c2b pull ups + 10-15 thrusters @25/35kg
rest 2.5 min

3rd) 20/15 cal row + 10-15 c2b pull ups + 10-15 thrusters @25/35kg

Soutuvauhti miehet 1000-1200 cal hr ja naiset 800-1000 (vetotahti alle 25)
c2b pull ups 1-2 osassa ja thruster sarja aina putkeen

Accessory Work
3 sets of wall facing hspu x 6-8 reps
3 sets : 1:00 Front plank + :30/30 suitcase carrying
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio