1. A) row for cals B) & C) 6 rope climbs 20 power clean 10 BOB

rest 1 minute

1. A) Run for cals B) & C) 20 HSPU 20 Front squat 20 T2B

rest 1 minute

1. A) Bike for cals B) & C) 40m hw or 6 wall walk 20 STOH 24 Slam ball 10/15kg

3 rounds on each
Barbell women: 83lb men: 114lb

OHS 4X2

A. -170/150 cal ski/ assault bike

B.
-12 double db hang power cleans 2x 15-20kg/ 12.5-15kg
-8 burpee over db

TC 15

-6 deadlifts, 60% of 1RM
-6,9,12,15,18,21,24 box jumps

*score is the time you can perform all the reps. So if you can do dl and bj to the 6th round(6+21), but fail to 7th, the your score would be 15:00.

4 Kierrosta "for time"
250 m soutu
10 x cluster pysäytyksellä 2KB

6min AMRAP raskas kuula
15 x am.heiluri
40m yhden käden farmari

Burpee TABATA

Clean Jump 5x3

a ) Main strength /Pulling progression/
Week4

5 sets
10 (weighted) Feet elevated / Hard inverted ring row

b ) Accessory strength (chest - AB)

3x
3-3-3 ‘Three hand position’ push up or 9 Incline push up
10 (weighted) Knee raise

3x
10 double KB Floor press in bridge@moderate
10 KB Pull through@moderate

c ) ‘Burn out’

12’ Emom
1: 40” KB Z-press (right)
2: 40” KB Turkish sit up (right)
3: 40” KB Z-press (left)
4: 40” KB Turkish sit up (left)

RX: 16/12kg
SC: 12/8kg

run 1/2 mile
50 pullups - smallest band
100 pushups
150 squats
run 1/2 mile

3x1@working up to maximum, rest btw sets 2min

Deadlift

3 to 4 x 3 @ 82-86% (2 RIR), rest 3:00-4:00 b/t sets