Warm Up
2 rounds
2 min rowing
50 single unders
5+5 lateral box step ups + 5 box jumps
4-8 strict pull ups
:40 Plank Hold

Intervals
6 sets, new set every 2 minutes (12 minutes)
Odd : 15/12 calories rowing + 10 box jump overs 50/60cm
Even : 25-50 double unders + 15/12 calories rowing
3 kertaa siis molemmat vuorotellen odd/even/odd/even/odd/even.

Strenght
5x5 Dead stop deadlift @50-55-60-65-70% of 1rm
perform 2-5 bar muscle ups after deadlift set
rest 1.5-2.5 min bwn sets

Accessory Work
2-3x12-15 banded strict pull ups
2-3x12-15 kb swings @24/32kg
2-3x12-15 strict knee raises +16-24 bicycle crunch
rest 1-2 min bwn sets

EMOM 12

1 Minute : 8 Overhead Squats 42,5/30kg
2 Minute : 10 Burpees
3 Minute : 8 - 12 Ring Rows
4 Minute : 10 Box Over Jumps 24"/20"

• 10-10-10-10 of:
BB Shoulder Press
90-95% 10RM 10-10-10-10 reps

Mobility, lowerbody

Voima
E3MOM, 3 rounds
shoulder press (tanko) x8

WOD
For time:
15-9-6
goblet squats
burpees/up downs

*rack
3+3@up to RPE8 *could do 2-3 more reps,
then DROP SETS 3x[3+3]@-10% *target load of max ~71%, rest btw sets 3min

Every 2.5min 5 rounds

1 Snatch 80%->

6@up to RPE8 *could do 2-3 more reps, then DROP SETS 3x6@-10%
*target load of max ~71%, rest btw sets 3-4min

Sotilaspenkki 3x3x80%
-3s stopit

Vipunostot maaten 3x20

T-tankosoutu 5x8-15

Voimapyörä 3-5 sarjaa

PERFORMANCE

FOR TIME
800m Run / 3 x Stairs
60/50 Cal Bike/Row/Ski
40 DB Shoulder to Overhead (50/35)
600m Run / 2 x Stairs
40/30 Cal Bike/Row/Ski
20 DB Shoulder to Overhead
400m Run / 1 x Stairs
20/15 Cal Bike/Row/Ski
10 DB Shoulder to Overhead

---

FITNESS

FOR TIME
600m Run / 2 x Stairs
50/40 Cal Bike/Row/Ski
40 DB Shoulder to Overhead (Light)
400m Run / 1 x Stairs
30/25 Cal Bike/Row/Ski
20 DB Shoulder to Overhead
300m Run / 1 x Stairs
20/15 Cal Bike/Row/Ski
10 DB Shoulder to Overhead

• RPE 7
• Cap: 25:00
• Video https://vimeo.com/919085008?share=copy