5:00 Min Cardio
30s Pass Trough
30s Around Worlds ( Left )
30s Around Worlds ( Right )

500m row/ski/bike
then
3x 30s on 10s. off
Banded half kneeling wood chops L
Banded half kneeling wood chops R
Front rack KB step back lunge L
Front rack KB step back lunge R

---

Set 1 77.5% x 5
Set 2 87.5% x 3
Set 3 97.5% x 1+
Set 4 100 % 1
Set5 105% 1

7 sets (1 set every 5 min.)

400/300m row
15 wall balls
10 toes to bar
5 burpee box jump over@70/60 cm

Goal: 1:30-2:00 rest each round.

Warm Up:

200m Easy Swim

Main Swim:

13 x 100m

Rest 1:30 Between

Cool Down

100m Easy Swim

B. Push press + jerk

6x 2+2 build to 80% of push press.

AMRAP 6

10 Wallball
5 Deadlift 60/42,5kg

A,
Log your best Snatch 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

B,
For quality:
5 L/5 R Eccentric Bulgarian Split Squats, pick load
Pigeon Stretch, L 2 mins/R 2 mins
Sprinter Stretch, L 2 mins/R 2 mins
--then--
2 rounds of:
10 Tempo Goblet Squats, pick load
10 L/10 R Split Stance Good Mornings, pick load
Sled Drag, pick load, 100 ft
--then--
5 Eccentric Dumbbell Pull Overs, pick load
Banded Tricep Stretch, L 1:30 min/R 1:30 min
Pec Smash With Lax Ball, L 1:30 min/R 1:30 min
--then--
2 rounds of:
15 Bent Over Rear Delt Raises, pick load
15 Banded Lat Pull Downs
10 Tempo Dumbbell Floor Press, pick load

Pigeon Stretch- 1:30-2 mins/side
Sprinter Stretch- 1:30-2 mins/side
Tempo Goblet Squats- 3 secs down and up
Sled Drag / Banded Low Box Step-ups, 45 secs
Tempo Dumbbell Floor Press- 3 secs down and up

C,
For quality:
Outdoor Activity

Viikko 51
Treeni 1
Warm Up
2 sets
2 min cardio machine
10 walking lunges
10 air squats
5 burpees
10 kb swings
5 wall ball shots
10 alt leg v-ups

Metcon
15 min partner amrap
20 kb swings
20 wall ball shots
20 burpees
you go, i go!

Accessory Work
For Quality 15 minutes
3-5 sharp box jumps
6-8 side plank knee tucks R/L
3-5 ring dips
6-8 strict toes to bars / knee raises

Build To a 1RM