1600 m
purple-red

Basic Endurance 60min

Row 10 min
5 power clean@80%
Ski 10 min
5 power snatch@80%
Bike 10 min
5 Bar mu

3 rounds for quality

12 ring row
12 istuen pystypunnerrus
30 abmat situps

*Muscleup basics
*Hyppymuscleup

1x max reps tiukka leuanveto (kumppari)
2 x 70 % max sarjasta

Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 samson stretch

Workout(13)
Amrap 13
800m run
then amrap the following in the time remaining:
2-4-6-8-10-12....etc
box step or jump overs
devil's press 35/20 or 50/25

Opt(12)
Iso 4x5
bench or strict
curls
reverse fly
front to side lat raise
-3x5 bulgarian split squat
-1 minute max cal row
-3x100m farmers carry

Finisher
100 flutter kicks
1:00 min quad stretch

For time

15-12-9

*Deadlift
*Burpee

Cash out

Accumulate 3 min in hollow hold

EMOM 12
Minute 1: 10 Strict HSPU
Minute 2: 15 Hollow Rocks (add weight if possible)
Minute 3: 2 Legless Rope Climbs

HSPU options: Strict, strict to pads, pike push-up, DB Push Press
Rope Climb options: Legless, legs, halfway, floor to standing.

Power snatch 5x2
Power clean 5x2
Push press 5x5

A.) Deload Snatch waves

Wave 1
3 reps @50-55%
2 reps @55-60%
1 rep @60-65%

Wave 2
3 reps @55-60%
2 reps @60-65%
1 rep @65-70%

B.) HS walk obstacle /HS walk / Kipping HSPU technique

C.) 3 rds Ergos
21/17 Bike erg
16/13 cal row
12/10 cal Ski erg
rest ~30 sec between the machines
-deload week so moderate pace with this one

4 round for time:
15 KB Clean and Jerk (right arm) 24/16
10 sit ups
15 kb clean and jerk (left arm) 24/16
10 box Jump