45s on - 45s off x6, alternate between a & b:
a) 6-10 sit up + AMRAP s.a. thruster
b) 6-10 push up / banded push ups / elevated push ups + AMRAP s.a. devil's press

Warm Up
2 rounds
2 min air bike
10+10m karhukävely eteen/taaksepäin hallitusti
5/5 single leg RDL + Clean + Press (tasapaino liike) + 10 goblet squats
10 box step ups + 10 box jump, step down

Strenght
Power Clean + Push Jerk 5-7x3+2 reps @60-70% of 1rm pc&pj
rest 1.5-2.5 min
Deadlift 15-12-9@40-45-50% and 3x6 reps@60%
rest 1.5-2.5 min bwn sets

Metcon
Emom 20-28
1) 45s moderate ski erg
2) 6-10 burpee box jump overs @50-60cm
3) 45s moderate bike erg
4) 40-60 double unders

Accessory Work
2-3x15-20 db elbow row R/L
2-3x6-10 GHR or Banded GHR
2-3x 20 alt leg v.ups + 20 heel overs + :10 Flutter Kicks
rest as needed

RECOVERY

10-15:00 minutes of banded march.

---

45-60 minutes of zone 2 bike, row, ski, swim etc.

Zone 2 -sykealue on 60-70% maksimisykkeestä

Shoulder press

Build to heavy 5 for the day (H5) @ RPE 8 (80-85%)
+
2 x 8 @ 85-90%H5

2 rounds for time
50 DU
12 Deadlifts 100/70kg
4 Wall Walks
- Rest 1:1
50 DU
4 HSPU
12 Deadlifts
4 HSPU
- Rest 1:1

AMRAP 40, moderate pace

10-12-14-16-18-20.....

Kettlebell Swing 32/24kg
Box Jumps 24"/20"
Ring Rows
Calories AnyMachine
Sit-Ups
Push-Ups

For time :

20 Front Squat 40/30kg ( Floor )
6 Bar Over Burpees
18 Front Squat 40/30kg ( Floor )
10 Bar Over Burpees
16 Front Squat 40/30kg
14 Bar Over Burpees
14 Front Squat 40/30kg
18 Bar Over Burpees
12 Front Squats 40/30kg
22 Bar Over Burpees
10 Front Squats 40/30kg

TC 14

EMOM 12

Minute 1 : 10 - 15 Push-Ups
Minute 2 : 10 - 15 Strict Hanging Knee Raise
Minute 3 : 0:40 WallSit

A.) Back squat w/2.sec pause atg
1.) 1×10 @30%
2.) 1×5 @50%
3.) 1×5 @60%
4.) 1×5 @65%
5.) complete 2
pause reps until you reach an
RPE 8 double ~85%

B.) Snatch
1.) Building weight
2.) 5×3 @70% (reseting after every rep)

C.) Clean & Jerk
1.) Warm up/Building weight
2.) 5×2+1 @70%

D.) 3×
1.) Lying leg raises w/pause @parallel/before heels hitting the floor×12
2.) Reverse hyper on box w/pause when legs extented ×10

With partner, IGYG-style:
5 Power Cleans 60/42kg
2-4-6-8....Box Jump Overs 60/50cm