4 rounds for quality
45m each Single Arm Farmer Carry @heavy
Rest Approx 60s
30M Sled Push @moderate
Rest Approx 60s

Superset x 3 work sets

Single Arm DB Floor Press x 8-10 each
Rest 60s
Barbell Zercher Goodmorning x 6-8 @light/moderate weight
Rest 60s

VOIMA 2/9

push press
every 3min x4
6 push press

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"2 vajaa"

AMRAP 20

200m Run
Max Unbroken Push Ups
200m Run
Max Unbroken Toes To Bar

• Don´t think next round, push all out all sets.

5 Sets of 5 @ 70 - 75%

** 6 - 8 Sec Eccentric

3 Sets Of 6 - 12

Rest 2 Minutes Between Sets.

• First of two iterations
• Reps & Weight

10 Minutes Of Pulling Skill

• RMU
• Strict RMU
• BMU
• Strict BMU
• Butterfly CTB

Double unders practice

7min amrap
5-10 DU
10-20 sit up

High Hang Squat Snatch ( On Blocks )

3 x 2 @ 30%, 3 x 2 @ 40%, 3 x 2 @ 50%

Snatch Grip Push Press + Snatch Balance

5 x ( 2 + 1 ) @ 60 - 70%

Power Snatch

5 - 7 x 1 @ 45 - 55%

3 Rounds For Time:

50/40 Cal Bike Erg
30 GHDSU
20 Deadlifts 70/47,5kg
100m Farmers Carry 22,5/15kg

( 15 - 25 )

• Let's focus our effort on the GHDSU´s, deadlifts and farmer carries. We can use the bike as our pacer in this workout.
• Find a steady pace on the GHDSU
• Aim to complete the farmer carries unbroken or with 1 quick break. Focus on having these be fast bursts instead of slow walks to help save the grip
• Push the bike only if you can maintain your pace on the other movements.