ACCESSORY
2-3 rounds For Quality

12/12 one leg kb deadlift
12 lateral raise
15 Back extension on the floor (with plate)

45 min PK or one round
2 km jog ( teollisuustien ja merituulentie risteykseen ja takaisin)
3 km row
3 km bike

Triset x 3 work sets!

Top Down DB/KB Floor Press x 10 each
Rest 60s
Head Supported DB Rows x 10 each (head support on box, keeps form strict and reduces load on low back)
Rest 60s
DB/KB Shrugs x 10
Rest 60s

Match or improve on last week.

4x alternate between A and B
A.
Amrap 8min
Buy in: 400m Run
12 DB DL
9 DB hang clean
6 DB STOH

Rest 2min

B.
Amrap 8min
Buy in: 400m run
12 Box step ups
9 Push-ups
6 Pull-ups

Rest 2min

2min ON, 1 min OFF
60 DU
6 HSPU
Max WB

AMRAP20

3 MU
9 cal AB/Ski/Row
15 T2B
30 DU
10 m HS walk / plate steps

REST 5 min

AMRAP20

6 C2B / pull ups
9 cal
12 HSPU
15 WB
21 V-UP / Tuck up

1a) Front squat 4x1x85%
1b) side ways jump over the box with short contact 4x6

CrossLifting

A,
Snatch heavy triple
- power or squat
- No TnGo
- 2 mins rest between heavy sets
- Build up in 6-7 sets

B,
5 sets 2 min ON / 1 min OFF
1 DL @50/35kg
2 Power Clean
3 Front Squat
4 push jerk

Choose a weight, you can work Unbroken or with one drop only in every 2 mins!

Partner Workout
80-60-40-20
Calorie Bike/Row/Ski
40-30-20-10
Burpee Box Jumps
- 50 Russian Swings after each round @ 24/16kg
- TIME CAP = 35:00

Extra:
5:00 easy bike + 5:00 easy row or jog

6x5 Bench Presses
Set 1: @70%
Set 2: @74%
Set 3: @77%
Set 4: @80%
Set 5: @82%
Set 6: @85%
- Rest 2-3min btw sets