800m run
2 rounds of "Cindy"
1min rest
500m row
1 round of "Cindy"
1min rest
50 double unders / 100 single / 45s. du practice
1 round of "Cindy"
1min rest

1 round of "Cindy"= 5 pullups, 10 pushups, 15 airsquats

2 x trail run
1200m row

EMOM8:
15/12cal Ski
8 Alt. DB snatch 30/20kg

Rest 5

EMOM8:
15/12cal AB
8 C2B

Rest 5

EMOM8:
15 Burpees
10 T2R

5min

EMOM8:
7 Box jump 80/60cm
14 WB 9/6kg
28 DU
Rest

Short AMRAPs:
Alternate A and B for 3 rounds

A) 4 min AMRAP:
7 Lateral Bar Over Burpees
10 Dual Hand Front Squats (DB or KB x 2)

• rest 4 min

B) 4 min AMRAP:
7 Deadlifts (@ 60-65% or 100/70 at the most)
21" Plank with hands on Barbell

• rest 4 min

Takakyykky 6x2@80%

Askelkyykky 4x10+10 (raskas)

Boksihypyt 30kpl

Skills
Ring muscle up 20 mins
Low ring transition
Banded transition
Ring swing
Ring Dip

2min ON/2min OFF

Assault Bike
Row
SkiErg
Run x2 + ME Burpee

2x
1min ON/1min OFF

Assault Bike
Row
SkiErg
Run + ME Burpee

1) Back Squat: 5-5-5+, adding weight each set. Rest 2:00.
– Your last set should be challenging. This set of 5 will be an AMRAP set.

2) Seated Dynamic Box Jump: 3 x 5. Rest 60s.

EMOM5:
1 Power snatch @75% of 1RM snatch

Rest 2min

EMOM5:
1 Power snatch @77,5%

Rest 2min

EMOM5:
1 Power snatch @80%

Rest 2min

EMOM5:
1 Power snatch @82,5%

Power clean + Hang power clean + Split jerk