Front squat 6 RM, then 3x3 @ same weigh

3 rounds of:
10 alternating DB snatches
10+10 DB side bends
10 DB Goblet squats
10+10 DB Single-leg deadlifts
Rest

4 rounds for consistency:
1000/800 m row or 800 m run
20 front squats 30/25 kg
800/600 m bike
15 shoulder to overhead 30/25 kg
1 min rest

40 min timecap.

Every 7 minutes for 35 minutes (5 sets):
750/650 m row
30 double unders
15 KB swings 24/16 kg
10 dual DB box step overs

Strength / Technique:

Pistols 5x 3+3

Hamstrings on Rower 5

Rest 3'min

*Then.. *
1' min of Max Pistols Reps

10 minutes with consistent pace:
Bike for meters, every 500 m perform 10 m quadruped crawl.

4 minutes rest

10 minutes with consistent pace:
Row for meters, every 400 m perform 12 KB swings (24/16 kg).

4 minutes rest

10 minutes with consistent pace:
Ski for meters, every 400 m perform 10 KB goblet squats and 20 s dead hang.

12´min

30"s Ski / Row

2 Snatch grip DL
2 Hang power snatches
2 OHS

30"s Bike / Run

Increasing weight each set and variate "Ergo"

3 Rounds: (Total time 36')

Treenaaja & Kuntoilija

A) _____________________________________ B)
350m Row @moderate pace _________ 150m Row @fast pace
30 Double unders or 90 Singles ______ 8 Burpee over the line
2' Rest ________________________________ 90" Rest

C)
250m Row @easy pace
30 AMSU
1' Rest

Every 3'min for 4 sets:

2 Bench presses 4"sec pause
10+10 DB 3-point row

1 set @RPE 6-7
2 Set @RPE 8
3 Set @RPE 8-9
4 Set @RPE 9

Rest 3'min then...

1 Set of max Reps @90% Bench press

5 Rounds for time: Tc 12'min

Treenaaja ______________________________________ Kuntoilija

5 Shoulder to overhead (From the floor) ______ 5 Shoulder to overhead (From the floor)
55 Double unders ______________________________ 110 Single unders

50/35kg _________________________________________ 35/20kg

Then...

6'min Cool down:

30"sec Ski @Relax pace
10"sec Dead hang hold on the bar
10"+10"sec Lying Dynamic 90/90 Hamstring Stretch