Barbell conditioning:
E4MOM for 4 sets
10 hang power clean
10 thrusters
Both movements unbroken, no resting between movements.

ILKKA
FOR TIME

4 ROUNDS

2 KIERROSTA JUOKSUA
4 BOX JUMP 50/40
6 THRUSTER 40/20
8 LEUKAA

Assault Bike

2x20/15 Cal.
3x15/10 Cal.
1x25/18 Cal.
3x12/8 Cal.

Find your 3RM strict weighted pull-up

In teams of 2 for 39 minutes:
39 cal row
39 wall balls
39 sit ups with med ball
39 cal ski
39 KB swings 24/16
39 box jumps over
39 cal bike
39 burpee

For next rounds add 4 reps on every movement. Share the reps. One works, one rests.

Thruster 1RM

Barbell starts from the ground, goes through the full squat and finishes overhead with straight arms. Catching the barbell overhead in a small squat is not allowed.

Options:
Power clean + thruster
Cluster = (full/squat) clean + thruster

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Post three heaviest succesfull singles.

Metcon:
AMRAP 16
Ascending ladder (add +2 reps each round)
6 jumping lunges 20/15
6 push ups
6 sit ups
8+8+8, 10+10+10…

Dynamics on track and ladder drills
3 warm-up 0.04 curve sprints at 65% 75% and 85%

Skill KB Swing
5 KB RDL
5 KB Deadlift to floor
5 KB Stop start swings
5/ KB SA swings
15 Full Swing

12

Foam Roll Glutes, Quads, Calves
Shin Box - Open / Closed
Active Glute Bridge
Active Pigeon
Banded Upper Body
Scap Pull Up Holds
1/4 Chin-ups
10

400m Run
30cal Row
20cal Assault bike
10cal SkiErg
Rest 2min btw sets

Keep it easy pace, heart rate under 140 (you find it easy to talk to). Score is the number of rounds.