Optional Accessory
CONDITIONING

5-10min Banded March to Plates video

RPE 3 to 4

For Time
66 Deadlifts (110/75 lb)
66 Box Jump (24/20 in)
66 Kettlebell swings (1.5/1 pood)
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thrusters (55/35 lb)
66 Wall Ball Shots (20/14 lb)
66 Burpees
66 Double-Unders

20:10x8

7 min AMRAP
7 front squat (42,5 kg/ 30 kg)
7 kettlebell sqwing (24 kg/ 16 kg)

Front squat 3 x 1

"Smash Mouth"
3 Rounds:
1000 Meter Row
21/15 Calorie Assault Bike
5 Rounds of "Bergeron Beep Test"

1 Round of "Bergeron Beep Test":
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

A.
Row 90s.

2 rds:
12 Air squat
9 Ring row
6 Push up

Row 45s.

2 rds:
5-8 Deadlift
5-8 Hang Power clean
5-8 Front squat
5-8 Press

Mobility...

B.
AMRAP 10min.:
5 C2B
10 Push up
15 Air squat

Rest 2min...

AMRAP 10min.:
3 Power clean
3 Front squat
3 Push jerk

Rx: 60/40kg
Masters: 50/35kg
Scaled: 40/30kg

Etukyykky 5x5x50% (kyykyn maksimista)

Maastaveto 3x10x65%

Kelkka 30% omapaino x 5 spurttia

Mobility work
1:30 glute smash with roller
1:30 hamstring / calf rolling
3:00 v-strech, sitting on floor
1:00 piriformis strech

For Time (with a Partner)
30 Sync. Toes-to-Bars
40 Sync. Alt.DB Snatches @22,5/15kg
50 Sync. DB Box Step-Overs @60/50cm
40 Sync. Alt.DB Snatches @22,5/15kg
30 Sync. Toes-to-Bars

TC: 15'