5x75%, 3x85%, 1x95%+

4 rounds, each for time of:

• 1-mile bike

Rest as needed between efforts. Use a stationary bike or find 1-mile course to repeat each round.

For time:
20 Deadlifts (125/85)
Row 500m
20 KB swings (32/24)
Row 500m
20 Overhead Squats (50/35)
Row 500m
20 Burpees
Row 500m
20 C2B
Row 500m
20 Box jumps
Row 500m
20 DB Squat Cleans (45/30lb each)
Row 500m

Work up to a 1RM Box Back Squat
(box should be just below parallel)

5 RFT:
12 Hang Power Snatch (42.5/30)
15 C2B

1) Lämmittely 2x 100m (vapari/rinta/selkä -rento)
2) 4x100m (rinta/vapari)
3) 4x100m (vauhdikkaampi)
4) 2x100m (selkä)
5) 4x 25m (vapari/ kova)
6) Loppuverra 100m (kevyt)

Vapari= Vapaauinti/krooliuinti
Rinta=Rintauinti/sammakkouinti
Selkä= Selkäkrooli/selkäuinti

Assault bike 60 minutes

#Strength
2 @ 40% in 2” still/4” push ladder (+ 5%), 5x4 @ day max reps of:

• BB overhead squat

Then, depending on your weaknesses, choose TWO of the following:

4-5a. Met-Con
21-18-15-12-9
Sumo DLHP 115/75lbs
Burpees to 6″ target

4-5b. Bitch Work
3 Rounds
20/16 Assault Bike calories
20/16 Calorie row
Rest 1 minute
20/16 Calorie row
20/16 Assault Bike calories
Rest 1 minute

4-5c. Strength
Find your 5RM ‘Pretty’ touch and go deadlift
The deadlifting in this cycle is for athletes that struggle with heavy, in met-con, touch and go deadlifts. You will get three chances to find a 5RM and the goal is to add to it every time. Keep them respectable.

4-5d. Accessory/Gymnastics
100 Kipping HSPU for time*
*Complete 30 double-unders every time you break
Open season is closing in on us. True open standards should be used as often as possible. Make yourself a permanent line somewhere in the gym and be very strict about crossing it with every rep.

For time:
50 SQUAT CLEAN OR POWER CLEAN + FRONT SQUAT 45/30kg
100 BURPEES
200 DU
4K ROW