2-4 rounds, rest as needed:
3+3 turkish get up
5+5 sword race (starts at 6:40 on the video)

2lankun penkki 5x5x80%
-kapea ote
-3s stopit

Pystypunnerrus 3x15x30%

Vipunostot maaten 3x20
-kevyt / venyttävä

Hauiskääntö 3x20

-Apuliikkeet voit tehdä superina-

E3:30MOM x6:
6 C2B / pull up
9 double kb hang clean (2x16 / 2x12)
12 no-jump burpee

Target: Work 1:15-1:45, TC: 2min / round. Overall RPE 7-8.

WARM-UP



Every minute on the minute for 12:00 minutes of:

1) 15/12 Calories row
2) 15 Banded pull aparts
3) 10-15 Wallball shots
4) 10-15 Dual dumbbell romanian deadlifts

---

STRENGTH



Front squats,
Every minute on the minute for 8:00 minutes of: 2 Front squats @ 75%

Back squats
2 x 3 @ 77%
2 x 3 @ 80%
3 @ 83%
3 @ 86%

---



ACCESSORY

4 x 8/8 Bulgarian split squats (hard)

4 x 10 Reverse hyper (hard)

4 x 10/10 Standing 1-arm behind the neck tricep extensions (moderate)

4 x Max reps pull-ups

Sandbag bearhug hold,
accumulate 5:00 minutes of bearhug hold in as few sets as possible.

---

(OPTIONAL) CONDITIONING

For time:

Buy in: 40/30 Calories ski erg

Then 3 rounds of:
15 Dual kettlebell swings 20/12kg
15 Dual kettlebell shoulder to overhead 20/12kg

Cash out: 40/30 Calories row

7 RFT:

7 Chest To Bar Pull-ups
7 Dumbbell Front Squat
7 Dumbbell Push Jerk ( R )
7 Dumbbell Push Jerk ( L )

DB´S 22,5/15kg´s

TC 18

• Lets aim for 1-2 Sets on the CTB.

• Lets aim to hold on for unbroken sets of each dumbbell movement.

• After the last front squat, place 1 dumbbell on the floor. Then complete the push jerks by completing 7 on your right side, switching arms, then completing 7 on your left side.

WARM-UP

Every minute on the minute for 12:00 minutes of:

1) 15/12 Calories row
2) 10 Box jump over with step down
3) 5 Push-ups into downward dog
4) 3 Muscle snatches + 3 Behind the neck shoulder press + 3 Overhead squats + 3 Squat snatches

---

SNATCH



4 Rounds of:

3 sets of 2 snatches @ 82-85%
Lift every :30s.
Rest 2:00 minutes between rounds.

---



CLEAN AND JERK


10 sets of clean + front squat +jerk. 85-87% of jerk 1RM.
Lift every 1:30.


---

STRENGTH



Push press,
2 x 3 @ 80%
2 x 3 @ 83%
3 @ 86%
3 @ 89%

Snatch pulls,
5 x 3 (hard)

---



ACCESSORY

Seated shoulder press (no back support) with dual dumbbells,
4 x 8 (hard)

Chest supported bilateral row with dumbbells,
4 x 8 (hard)

Hamstring raise,
4 x 10 (hard)

Meadow raise,
4 x 8 (hard)

Plank on rings,
4 x 1:00 min.

---



(OPTIONAL) CONDITIONING

4 Rounds for time:
15/12 Calories row
5 Squat snatches
5 Thrusters
5 Clean and jerks
15/12 Calories row
Rest 2:00 minutes between rounds.

M: 60kg
N: 40kg

4 x 12 Biceps Curls, Alternating. Rest 2:00

4 x 12 Seated Dumbbell Press, Alternating. Rest 2:00

4 x 8, Deficit Pike Push Ups. REst 2:00

WARM-UP



Every minute on the minute for 12:00 minutes of:

1) 15/12 Calories bike
2) 10 Back squats
3) 15-20 Sit-ups
4) 6 Kettlebell swings + 3 Box jumps

---

STRENGTH



Back squat,
Build up to 3 rep max for the day in 15:00 minutes.

Then as many reps as possible in single set with 90% of the heaviest set of three back squats.

Clean pull,
4 x 4 (hard)

---



ACCESSORY

Weighted reverse lunges,
4 x 8/8 (hard)

Good morning,
4 x 10 (moderate)

Seated Z-press with kettlebells,
4 x 10/10 (moderate)

Pendlay rows,
4 x 10 (hard)

Sideplank hip touches,
4 x 20/20

---



(OPTIONAL) CONDITIONING


As many reps as possible in 15:00 minutes of:

600m bike erg
10 Dumbbell squat snatches
10 Goblet squats
600m Bike erg
10 Shoulder to overhead with single dumbbell
8 Burpees to 40cm target

Choose heavyish dumbbell

WARM-UP


Every minute on the minute for 12:00 minutes of:

1) 15/12 Calories row
2) 5-8 Squat snatches
3) 5-8 Squat cleans
4) 5-8 Jerks with pause @ catch

---

SNATCH


In 15:00 minutes, build up to max weight in a complex of (2 Snatch pulls + Snatch) in 15:00 minutes.

Then 3 x (2+1) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets.

---



CLEAN AND JERK



In 15:00 minutes, build up to a max weight in a complex of:
(Clean + Front squat + Jerk)

Then 3 x (1+1+1) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets.

---

ACCESSORY

Skull crusher,
4 x 10 (hard)

Barbell bicep curl,
4 x 12 (hard)

Romanian deadlift with dumbbells,
4 x 10 (hard)

Barbell forward raise,
4 x 6 (Hard)

Sideplank hip touches,
4 x 15/15


---

(OPTIONAL) CONDITIONING



5 Rounds for time:
8 Handstand push-ups
8 GHD Sit-ups
8 Box jumps 24/20”

IN TEAMS OF 2.
AMRAP 25:00
400m Run
60 Tall Box Jumps @ 75/60cm
80 Back Rack Alt. Lunges @ moderate to heavy
100 Sit-Ups
All work split, except run/stairs which is done together.

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Half Pigeon Stretch on Box
MIN 2 - Lat Prayer Stretch on Box
MIN 3 - 1:00 Child's Pose