2 rounds
Row 2500m/ski 2000m/C2Bike 5000m
* -rest 5min between sets*

5 rounds for time with a partner:
40cal ergo
40 box jumps/ box step ups
40 wall-ball shots
* -you go, i go*

Clean and jerk

Build to a heavy single (H1) for the day @ 88+%1RM clean and jerk, go every 60-seconds

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Push press

Build to a heavy 3 (H3) @ RPE 8 (86-90%)

+
2-3 x 3 @ 85-90%H3

Rest 3 to 4-minutes between sets

A) 3 sets for quality

Staggered stance RDL x 8-10 reps /side
Bird dog row x 8-10 reps /side
Side plank x 30s / side

B) EMOM x 15 mins
Min 1-2: 15 russian swing + 10 goblet squats + 5 high box jump

Min 3: rest

Rx: 32/24 kg, 75/60 cm

C) 2-3 sets for quality
20 alternating leg V-ups
20 russian twists@light weight

Handstand hold

EMOM 12-16
1. Jumping rope skill 40sec
2. Crossing v-ups 40sec
3. Hanging grip change x 10
4. Plank weight drag x 10

Kyykky 3x5x67,5%

Penkki 3x5x67,5%

Maastaveto 5x67,5%

5 Rounds:
5 Devil's Presses 2x20/15kg
7 Box Jump Overs 60/50cm
9 T2B
12cal AB / Ski

6 rounds:
10 DB Power Snatches
10 Shuttle Run 7,5m
10 DB Power Snatches
10 Pull-ups
- DB weight increases every 2 rounds

M: 20, 22,5, 25kg
W: 15, 17,5, 20kg