1x 2+2 @65-75%
1x 1+2 @70-77%
1x 1+1 @ 75-80%

1x 2x2 @50-60%
1x1+2 @60-70%
1x 1+1 @70-75%

3x2+2+2 @tekniikka nostoja tangolla

Day off

Strict HSPU

5-9 : 4-4-4-3-2
10-14 : 9-8-8-7-6
15 - 19 : 12-10-10-8-6
20-24 : 18-15-14-10-6

For time:

3 rounds

12 Thrusters 42,5/30kg
12 pull ups

800m run

3 rounds

9 Thrusters 52,5/37,5
9 Ches to bar

800m run

3 rounds

6 thrusters 60/42,5kg
6 Bar Muscle Ups

800m Run

20 - 30

For time:
6x10 C2B
- Rest as needed

Even tough this is for time, try to go unbroken sets and rest as needed.
Focus on good kipping

500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg
3 vertical jumps

---

Front squat
5x5 @ahafa
with running clock perform a set at
000,230,500,730,1000

For time :

3 rounds

21 HSPU
12 Snatch 42,5/30kg

Directly into...

3 rounds

21 Bar Facing Burpees
12 Snatch 42,5/30kg

15 - 21

5-5-5-5-5
- Maintain same weight for all 5 sets. Sets every 2:30min
- AHAFA