For Time:
15-10-5
- Deadlift @84/56kg
- 15m Shuttle Run (7,5+7,5m)

———Straight into———

20 HSPU

———Straight into———

5-10-15:
- Deadlift @84/56kg
- 15m Shuttle Run (7,5+7,5m)

Snatch (Snakes n Ladders) – 12 x 1 @ 80+% go every 1:30-2:00 between sets

– Do your first lift @ 80%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 80%(V)–>83%(V)–>86%(X)–>81%…)

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

8-4-4-4

For time – Aerobic capacity

500m SkiErg
40/30 (cal) Air bike
500m Row

Pacing. The aim is to start hard and never slow down. It’s time to dig DEEP and see what you’ve got. Now that being said you won’t want to start so hard that you won’t finish.
Intent. This is a test of your aerobic capacity and ability to suffer. Set a challenging, yet realistic target and hold on. You should have a good idea of what’s doable if you’ve been hitting the interval sessions weekly.

-15 push-up
-12 burpees
-20/16cal bike erg
-15 double db squats 2x 15/10kg

4rds:

-8 double db bench press, AHAFA
-10-12 ”levypainopuristus” seisten
2x 2.5-5kg
*1min rest

-2min rest
-build by feel

6 sets:
30sec AB Sprint (go hard!)
- Rest 3min btw sets
- Score: Total calories

4x
9min On/3min OFF

A) AMRAP of
12/9 Cal Echo/Assault
10 Benchpresses @50-60%

B) AMRAP of
10/7 Cal SkiErg
10 Barbell Biceps Curls
10 V-Ups

C) In a 9min window
4K BikeErg
+
Max Reps Sandbag over Shoulder

D) AMRAP of
12/9 Cal Row
7 Strict Pullups
7 Strict Toes-to-bar