2 Mins on : 2 off (32 Mins 4/4)

A. 20 / 15 Cal Row
AMRAP C&J 60/40
Rest 2 Mins

B. 50 DU’s
15 Air squats
Max Bar MU (scale to c2b or pull ups)

Record reps and add together for the total score

40min @ ~70%

Buy in
2min Shuttle run burpee / 2min Row
then
40 Single under
15m Mixed carry
10 Russian swing 24/16kg
30s Ring plank hold

Build up to 2RTM in 20min

Weighted pull up
4x4

Week1. 5-10kg in tank
Week2. 2,5-5kg in tank
Week3. 0-5kg in tank

scaled 4 x 4-6+ strict pull up

Build up to daily max in

1 Snatch w pause at the hang
1 Snatch

6 x front squat + jerk (2+2)
- work up to a heavy set

Hip extension 3x15

Back squat 5RM in 15 minutes.
One set, max reps @80% of 1RM.

Silppu #19

Aikaa vastaan:

• 25 maastaveto (N 70kg / M 100kg)
• 25cal soutu
• 25 boksihyppy (N 50cm / M 60cm)
• 25 swingi (amer.)(N 24kg / M 32kg)
• 25 wall-ball 3m (N 6kg / M 9kg)
• 25 leuanveto
• 25 burpee
• 25 maastaveto

50min

Hietsu / Sörkkä Run
Start and end with 5min walk

then on remaining time:

Repeat for quality:
10 x Good morning
10 x Hollow Bicycle
1min Front Rack Carry 1 x KB
10 x Ring Row
10 x Push-Up

HR @60-70 %