Every 4 mins for 40 mins:

1st - 12 cal ski + 20 m bear walk + 12 cal ski
2nd – 200 m run + 20 du’s + 12 cal bike

Raakatempaus + Tempaus, pukeilta (taskut)
2x(2+1)@60%
2x(2+1)@70%
2x(1+1)@75%
1x(1+1)@75-80%

Korkea Te-veto + Korkea te veto käsien kavennuksella + tempaus

5x1+1+1@70-85%

Saksi dipillä, tanko niskassa

5x2@80-90 parempi jalka (ty)

5 x 75%
3 x 85%
1+ x 95%

5 rounds of:

• 30 wall-ball shots, 20-lb. ball
• 5 squat snatches
• Rest 2 minutes

3x 1:00 HS Walk practice

Start up(10)
Swing kicks
Walking front kicks
Walking side lunge
Inchworm

snatch balance(6)
5x2 ohs climbing(10)

Metcon
200m row/20 cal ad
15 pull ups
200m row/20 cal ad
1 rope climb-3/1 mod
200m row/20 cal ad
15 ttb/kne/hkr
200m row/20 cal ad
1 rope climb-3/1 mod

Metcon-comp
100 cal Airdyne
Then
10 rds
5 ghdsu
5 c2b

Finisher
20 standing t raise
30 sec mod iso y hold
20 cuff iso per
1 min six inch hold

A.
Four sets of:
Turkish Get-Up x 2 reps each arm
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 2110
Rest 45 seconds
Kettlebell Swing x 15-20 reps
Rest 45 seconds

B.
In teams of two, with partners alternating complete rounds, complete 7 rounds each of:
Dumbbell Man-Makers x 5 reps
(push-up, row left, row right, power clean, push press)

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

4-5a. Met-Con
AMRAP 5 minutes
DB snatch 100/70lbs
Does not have to be squat or alternating, get as many reps as you can in any way in 5 minutes.

4-5b. Bitch Work
Assault Bike 1.5 miles
Row 600m
Assault Bike 1 mile
Row 400m
Assault Bike .5 miles
Row 200m
No rest. KTB.

4-5c. Strength
Touch and go deadlift 1×5 @90% of the 5RM you found last week.
Yes, it’s only one set. Warming up should be light triples, moderate doubles, and a few heavy singles leading up to your one set. The deadlifting in this cycle is for athletes that struggle with heavy, in met-con, touch and go deadlifts.

4-5d. Accessory/Gymnastics
AMRAP 7 minutes
2 Muscle-ups
3 Muscle-ups
4 Muscle-ups
All sets must be separate and unbroken to count. Do not continue to climb the ladder, it’s 2-3-4, 2-3-4, 2-3-4, over and and over.

‘MisFit Clean Complex’ 5×2 @80-90% of 1RM found during test week – drop and reset between full complexes

This will feel like conditioning, especially if you do it right. To clarify this will be five sets of power clean-push jerk-front squat-hang squat clean-split jerk for a double, dropping the bar and resetting after the first “rep”. The weight is easier to lift the faster you do it, you’ll just have to deal with the ridiculous heart rate spike after.

@75% 1RM Power Clean