5 rounds, each for time, of:

• Run 800 meters
• Rest 3 minutes

Warm Up
2 rounds
1.5 min cardio
4 inch worm + push up
8 tempo ring row, fast up, slowly down
:30 side plank hold R/L

Strenght
Speed Bench Press 4x4reps @50-55%
perform 3-5 strict pull ups right after (as sharp as possible)
rest 2-3 min

Emom 20
1) Ski x 30 sec @moderate pace
2) Air Bike x 30 sec @moderate pace
min 3&4 - 2 rounds of cindy
cindy 3-5 pull ups/ring row+ 6-10 push ups + 9-15 air squats
valitse toistomäärät niin että työaika on max 1 min 20s. eli vähintään 40s
pitää jäädä lepoa ilman tuntemusta että harjoitus syö sinut.

5 sets of:
2 High Hang Cleans
- Focus on technique: explosive full extension, fast under the bar
- Rest 2min btw sets.

2x3 Snatch @50%

2x2 Snatch @60%

4x1 Snatch @70%

For Time :

21-15-9

Push Press
Jump Over Barbell
Air Squats

Barbell 30/20kg

TC 10

Shoulder Press + Push Press

5 x ( 5 + 3 )

Climb in Heavy

SO 2:30

3 SETS FOR QUALITY
1:30 Row/Bike/Ski/Jog
30 KB Sumo Deadlifts
20 Up-Downs
1:30 Row/Bike/Ski/Jog
30 Alt. Russian Twists
20 Russian KB Swings
-Rest 1:00 b/t Sets-

• RPE 6
• Video: https://vimeo.com/856664172?share=copy

For time:
25cal ergo
30 push jerks
50cal ergo
20 push jerks
100cal ergo
10 push jerks
* -tasainen rauhallinen vauhti ergossa
-push pressit 5-10 toiston sarjoissa*

AMRAP 3:
9 V-ups
7 Bar Over Burpees
5 DL @100/70kg
-- Rest 1min --
AMRAP 3:
9 V-ups
7 Bar Over Burpees
5 DL @90/63kg
-- Rest 1min --
AMRAP 3:
9 V-ups
7 Bar Over Burpees
5 DL @80/56kg

9 sets of Deadlift
Set 1: 5 @60%
Set 2: 4 @65%
Set 3: 3 @70%
Set 4: 2 @75%
Set 5: 1 @80%
Set 6: 1 @85%
Sets 7-9: 1 @90%
- Rest 2-3min btw sets