3 rounds in group of 3 (share reps as you wish unless syncro):

60 kcal row/bike
60 sit-ups
60 DB snatch
20 syncro air squats
120 DU/SU
30 box jump-over
6 rope climbs

10 min AMRAP
2 deadlifts 150kg/110kg
5 bar Mus
5 HSPUs

EMOM x36 (4 rounds):
1) 200m Run
2) 7 Power Clean
3) rest
4) 200m Run
5) 7 Jerk
6) rest
7) 200m Run
8) 7 C&J
9) rest

Overall RPE 3, heavy breathing
but should be able to hold on a
short conversation.
Target: <50sec run, barbell work
unbroken. Tailor the loading to
hit the target.

Loadings:
Rxd: 60/40kg
Masters: 50/35kg
Tailored: 40/30kg

Tailoring Options:
Decrease the loading.
200m Run→ decrease the
distance to 150 or 100m
Run→ use a machine (around
50sec work)

3 rounds:
300m Skillmill Run
10 Burpee Box Jumps 60/50cm
40m DB Farmers Carry 40/30kg

Rest 5min

5 rounds:
25/20cal Row
12 DB Bench Presses 30-35/20-25kg (choose a weight you can go UB, or max 2sets)
30m Skillmill Sledge Push (10/9)

For time:
2000m row
50 Thrusters (95/65 lb)
30 BMU

Penkki 6x3x65%, 1x75%, 1x85%
-65%:n toistot 3s stopeilla

Penkki käsipainoilla 3x10-15
-ala-asennossa stoppi + venytys

Yhden käden kulmasoutu 3x8-15

EMOM 15:
1.min HS Walk 2-10m
2.min 10 DB snatch, rest of time SU/DU
3.min rest

3-4 rounds:
8-10 s.a. bent over row
8-10 s.l. hip thrust

Rest as needed.

Deadlift - E3MOM:
5x5 - RIR 3-4.

Try to increase weight a bit from last week.

Split Jerk 1RM
Find heavy of the day. Bar from
the blocks or rack.
RPE 5, maximum effort