Hang Squat Snatch Double, (above/below the knee). Touch and Go reps.

Every 90-120sec x9

1-3@RPE 3
4-6@RPE 3+
7-9@RPE 4 (2-4 reps in the tank)

Try to add 5-10% compared to last week.

Leuanveto 3 x 5-10, tee toistot mahdollisimman terävinä ykkösinä (nopea käsien ravistelu toistojen välissä)
2 min tauot sarjoijen välissä.

2 on: 2 off for 4 repeats 32 minutes. switch between A & B) accumulate as many rope climbs and dB snatches as possible

A. 10 ohs 50/35kg
8 hspu
Rope climbs AMRAP (scale to 10 sec rope hangs)

Rest 2 Mins

B. 30/20 cal row
DB snatch AMRAP

(Row should be done under 1:30!)

Always start at the beginning and get as many rope climbs and snatches as possible)

Just keep working. Try to maintain all the sets unbroken. Running clock.

*5 rounds
5 burpees + 1 - 5 bar muscleups + 30 sec rest

2 min rest

*5 rounds
9 wallballs + 5 toes to bars + 30 sec rest

2 min rest

*5 rounds
7 box over burpees + 5 HSPU + 30 sec rest

2 min rest

*5 rounds
7 cal row + 5 rower over burpees + 30 sec rest

2 min rest

5 rounds
9 wallballs + 1 ropeclimb + 30 sec rest

2 min rest

5 rounds
7 sandbag over burpees + 3 sandbag over the shoulder + 30 sec rest

TC 47 min

In 10 min, find your 3 RM front squat of the day.

15-12-9

Barbell row supinated grip
Push-press
Ski/Row calories
Lateral burpee over the barbell

TC: 12 min

Maksimipainot 50/35kg

Shoulder press + TnG push press (floor)

6 x 5@AHAP + Max Reps

Working time 20 minutes

4 rounds as heavy as possible!

8 squat clean + 6 frontsquats + 4 thursters

The aim is to do the set unbroken (TNG, not allowed to rest or regirp during the set), as heavy as possible. You can rest aa long as you need to between the sets. Time cap is, however, 10min.

3x10 reps @60-64-68% of 1 rm.
rest 3 min between sets.

36 Min In total

90 Sec Row
30 Sec Rest
90 Sec Shuttle Sprint.
30 Sec Rest

Rowing pace should be around 2km pace and run should be hard but maintained throughout.

Record average rowing pace and average run laps.