For time:

270 m ergo at start and after each 27-rep movement. Switch ergo every 270m!

27 db snatch 22.5/15kg
27 toes to bar
27 clean 60/42.5kg
27 box jump over 60/50 cm
27 push-up
27 double db front rack lunges 22.5/15kg
27 sit-up
27 deadlift 60/42.5 kg
27 double db shoulder to over head 22.5/15kg
27 squat 60/42.5 kg (without a rack)
27 pull-up
27 wall ball 10/8 kg

Tempaus
2x2@75%
1x2@80%
2x2@85%
1x2@90%
2x2@85%
1x2@90%
1x1@93%
1x1@97%

Raakatempaus samoille jaloille
3x2@70-

Niskata Te-otteelle raakatyöntö
4x2@70%

10 min EMOM
Power snatch + squat snatch

4 Sets of 15:
Unbroken Deadlifts (102.5/70)
Rest as little as needed between rounds. Compare to last week’s 3×20

For Load:
Every 2:30 x 5
3 Push Presses

• Start @85% and increase load each round. Build to a 3RM for the day.

60min Kävely ulkona.

Raaka rive taskuilta 5x8, suoraan alastiputuksesta

Raaka tempaus taskuilta 5x5, suoraan alastipuksesta

Voima tempaus 5x3@45-60%

Raakarive + suoraan käännöstä raakatyöntö 8 x (1+1)@50-70 (raty)

Hyvää huomenta liike 5x5, nopeutta

For 40 minutes at consistent pace:
15 wall balls 20/14 lb
30/25 cal row
45 double unders
60 s med ball Russian twists 20/14 lb
2 min rest

For Time w/ Partner:
M: 50-40-30-20-10 cal
F: 40-30-20-15-10 cal
- Row
- Ski

Rest 5 min

M: 50-40-30-20-10 cal
F: 40-30-20-15-10 cal
- Row
- Assault bike

Both partners must complete the reguired amount of calories on both machines, before moving on. When other one is rowing, the other one is skiing or biking.

Flow: 50cal Row, 50cal Ski, 40cal Row, 40cal Ski...etc.

"FRAN"
21 - 15 - 9
thruster 42,5/30
pullup