Every 6min for 3 rounds
10 deadlift 100/70
30 wallball 20/14
90 double under

20 min of

ski erg
every 4 min 4 butterflu/kipping pull ups

A,
1x [ 1 Snatch + 2 Overhead Squats ]
1x [ 1 Snatch + 2 Overhead Squats ]
1x [ 1 Snatch + 2 Overhead Squats ]
1x [ 1 Snatch + 2 Overhead Squats ]
1x [ 1 Snatch + 2 Overhead Squats ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
"Rahoi"
Complete as many rounds as possible in 12 mins of:
12 Box Jumps@60/50cm
6 Thrusters @43/30kg
6 Bar Facing Burpees

Goal: 8+rounds

C,
3 rounds for quality of:
Single Arm Overhead Carry, pick load, R 30m
10 WY Negatives
Single Arm Overhead Carry, pick load, L 30m
20 Tiger Walks

Viikko 4

5RM, V1-0

Warm Up
5 min bike or row
perform 10 air squats every min (total 5 times)
then
2 rounds
5+5 squat strech + torso rotation
5 push up to downdog
10 pass throughs with stick
10 ohs with stick
1:00 Plank Hold

Workout
Back Squat 5x5 reps @45-55 and 3x65%
rest 2-3 min bwn

Front Squat 3x8 reps @40-45-50%
rest 1-2 min

Metcon
Emom 5
8-10 wall ball shots @20/14lbs + 8-10 toes to bars

rest 5 min

Emom 5
8-10 db snatches @15/22.5kg+ 8-10 box jumps to 50/60cm

Accessory Work
3 sets
:45 Boat Hold
:45 side planks
:45 push up plank, (nilkkapöydät ojennettuna)
rest 1 min

400m Run
15 Thrusters 35/25kg
10 Strict Pull-ups

Maastaveto 5x8x60%
-palautukset 1min

Etukyykky 5x6x50%

Suorinjaloin mave 5x8x50%

For time:

Row 5000/4600m
Run 3000m
Bike 5000/4600m

3 min DU's
then
3 rounds of
5 1- leg RDL+ row e/s
7 hanging shoulder rotations
7 MB clean
5 ploy push ups

---

9 x every 5min

alt. between A, B, C

A)
12 cal ski
6 C2B
10 alt DB snact 17.5/12.5

B)
12 cal bike erg
16m walking lunges
10 wall ball 9/6

C)
12 cal row
10 alt DB hang power clean + push jerk
8 t2b

• HR @ 70-75% of max
• goal is to hit 2+ rounds every 5 mins
• scale reps instead of weight or movement

Find 5-3-1 rm