3 heavy sets:

6 clean deadlifts
1 hang clean below the knee
1 front squat

Every machine for distance:
15min each:
- Row
- Assault bike
- Ski-erg
- Skillmill Run

every 2 min: 8 Front squats
(6 rounds) increasing weights

A.1.
60s. Row/Ab - Walk out + Push up
45s. Row/Ab - Up&down dog
30s. Row/Ab - Active shoulders (hang)

A.2.
400m Run
2 rds:
6-8 Box jumps
6-8 Db Clean&jerk (alternate)
6-8 Ring row / Pull up

A.3.
Mobility...
- Hips / Glutes / Hamstrings / Shoulders

2R:
400m Run
60 Synchronized R KB Swings 16/12 kg

THEN

2R:
400m Run
30 Synchronized Push-ups or alt. on box

AMRAP 6

4 Snatch 80/55kg
75 Du´s
Remaining Time Ring MU

Rest 2 minute

AMRAP 6

3 Snatch 90/60kg
75 Du´s
Remaining Time Bar MU

10 min AMRAP

As many round as possible in 10 minutes.

50 x Single skips
15 x Ab Mat sit ups
10 x Press ups

Break your reps up as you like.

Soles of feet together with Knees bent for sit ups.
Chest to floor press ups.

Total score is total number of reps completed in 10mins

1 round = 75 reps

Sotilaspenkki max5 (myös nousut ”vitosina”)
Kyykky 5x8x40%
Kelkka 50% omasta painosta x 6 (työntö/veto)
Reverse hyper 50-100 toistoa kevyt/palauttava

7 x (2 x Rinnalleveto + Etukyykky + 2 x Työntö)@60-70%

Tempaus

3x3@60%
3x3@65%
3x3@70%
3x3@75%

Reverse Hyper 4x15, kuormaa
Jalkojen nostot penkillä 4x25

Optional Accessory

STRENGTH
2-4 rounds, rest as needed

1) 10-20 GHD Hip Extension (loaded if needed)
2) 5 Banded Pull-Apart, tempo 5055 (5sec negative, 5sec hold at top, 5sec concentric)

RPE 3+ to 4