3x8 Strict Press
REST 1,5-2min between sets

Every 2 minute 4 rounds:
2 Split Jerk

3min AMRAP x4
3min ON - 2min OFF (A - B - A - B)

A) 6 HSPU
6 WallBall
6 Swing

B) 6 Pull-Up
6 Devil Press
16 DU

Glute March x 5:00 Max Reps.

Clean pull 4x2 (95%-105% of DL)

Lähtö reiden yläkolmannekselta pukeilta. Vyö ja remmit suotavaa

AMRAP 15:
3 Kettlebell Swings
3 Kettlebell Box Step-ups
3 Burpees
6 Kettlebell Swings
6 Kettlebell Box Step-ups
6 Burpees
9 Kettlebell Swings
9 Kettlebell Box Step-ups
9 Burpees
...
Add [3] Reps Per Round

KILOS
24/16

Light Option

Emom15

6-10 Kb Swings
6-10 Box Step-ups
6-10 Burpee

EMOM 10 min

2 Power Clean + 2 Push Jerks @ 65-80%

3 Rounds for time:
20 DU
10 WB 9/6kg
3 Sandbag over barbell (armpit height) 60/40kg
1 Rope climb 4m (no jump)

Scaled:
40 Singles
10 WB 9/6kg
3 Devils presses 20/15kg
4 Pull-ups

Rest 3 min

Repeat total of 3 times (total of 9 rounds)

TC 25min

• 2min. Row/Run/Bike/Ski

• 2 rds:
  9 Air squat
  7 Ring row
  5 Push up

• 1min.: Run/Row/Bike/Ski

• 2 rds:
  4-8 Front squats
  4-8 HSPU

• Mobility...

For time:

5-4-3-2-1 Rope Climb

10-15-20-25-30 Wallball 30/20 p

A) Bodybuilding

3-4 Rounds for quality & min rest of:
30 Banded pull-aparts
20 Wallsquats
10 Aussie pull-ups with stop at the top.

B1) Conditioning

10 rounds of 5 sets of ”Curtis P” complexes.

Curtis P complex:
Power clean
Ft. rack lunge, left
Ft. rack lunge, right
Push press

All sets must be unbroken. Use light to moderate weight. Rest 1-2min between sets.

B2) Accessory

2-3 rounds of:
5+5 Sotts press with DB - light
5+5 Windmills with 10s stop at bottom
10-20 GHD sit-ups
10-20 GHD back extensions.

---

40min easy run/jog @60-70% of HRmax

Harjoituksen tarkoituksena on kehittää peruskuntoa juoksuun. Tavoitteena on juosta yhtäjaksoisesti 40 minuuttia matalilla sykkeillä.

---

WARM-UP:

2-3 rounds
20-30sec Calf stretch
20-30sec Squat into hamstring stretch
20-30sec Leg swing
20-30sec Quad stretch

---