Warm up(0:00-10:00)
200m run
then
10 knuckle draggers
10 air squats

10 active spiderman
10 air squats

10 cradle
10 air squats

Mobility(10:00-15:00)
1:00 min pigeon per
1:00 min elevated child's pose

Weightlifting(15:00-25:00)
Back Squat-wk 4 deload

Fittrain(20)
4rds
50 air squats
400m run
10 pull ups/c2b-challenge up-5 ring muscle ups

Opt(12)
1600m walk/run
5x5 bk ext
5x20m sprint
4x1 jerk

Finisher
30 t-raise
15 side plank punch through
60 rtw
1:00 min quad stretch

Snatch sets of 3. No tng, no letting go of the barbell.
2 x same weight, keep increasing weight until slows down.

4 x 2 Snatch pull
5cm korokkeelta

Warm up(0:00-10:00)
:30 sec slow row
:30 sec jax

:30 sec moderate row
:30 sec heels to rear

:30 sec fast row
:30 sec mountain climbers

Barbell warm up

Mobility(10:00-15:00)
1:00 min front rack stretch
1:00 min elevated child's pose

Fittrain(20)
On the 2:00 min x10
5 cleans-95/65-challenge up-135/95
5 hrpu-challenge up-hspu
50 single unders-challenge up-25 double unders
record fastest time

Opt(12)
1600m walk/run
3x1 clean pulls
3x1 high hang clean-speed under bar
5x5 glute ham raise

Finisher
30 cuff iso
100 flutter kicks
1:00 min sh distraction
1:00 min quad stretch

AMRAP 7
5 hang Clean 60/40kg
5 STOH 60/40kg
Front Squat 60/40kg
5-8-11-14-17-20.....

For time

• Row 500 meters
• 21 thrusters
• Row 1,000 meters
• 15 thrusters
• Row 500 meters
• 21 thrusters

Men 135 lb.
Women 95 lb.

Tempaus, aloituspaino + 2 x 1@85%

Rive + työntö, aloituspaino + 2 x (1+1)@80%

Takakyykky 3 x 1@ 80%

21-15-9

Ring Dip
Wallball 9/6kg
Cal. Row

Back Squat

12-10-8-6-4

Result is lifted Kilos!

SO 3:00

12 x 4 min / 2 rnds

1. Row

2. High Box step up 10
   Single leg dl 10
   Lantion kierrot 10

3. Ski

4 . Single arm swing 10
Single arm band pull down 10
Thread the needle 10

1. Run
   (Outside if possible)

2. Side Plank 20+20 sec
   Wind mill 10
   Hollow rock 20 sec

Accessory 1 from gym library