Deadlift

3 x 4 @ 80-83% (2 RIR), Rest 3:00-4:00 b/t sets

For time:

8 legless rope climb / scaled 10 rope climb

3 rounds:

25 cal ski erg
50 cal bike erg

18min EMOM

1) 10-13 cal ass bike
2) 15 GHD sit ups
3) 6 thrusters

• RPE 7
• HR 75% +

5x
1) soutu/pyörä
2) lankku
3) gorillasoutu
4) SU/up and down
5) lepo

Mixed amraps:

9 min amrap:
9 dual DB deadlifts 30/20 lb
6 burpees
3 DB power cleans and jerks 30/20 lb

3 min rest

9 min amrap:
Row or bike for meters

3 min rest

9 min amrap:
9 box jumps 24/20”
6 push ups
3 strict T2B

CNS recharge

4 Rounds for quality

8 Ball Slams
6 Split jumps
4 Plyo Push-ups
2 Seated box jumps
400m Row @ RPE 2-3

Recovery circuit

4 rounds for quality
40/30 calorie Air bike
4 Bridge-ups
4 Shoulder rolls, alternate sides
40m Sled drag/push – light
8 e/side Half-kneeling bottom up KB press
8 Archer ring rows, alternating

Clean & Jerk 2x2

A) For quality with a partner
300m farmer carry - superman hold
200m front rack carry - plank hold
100m overhead carry - hollow body hold
*double kettlebell, moderate-heavy weight
P1 does carry, while P2 does static hold.
Switch as desired.

B) 3x
AMRAP 4 mins / REST 2 mins
2-4-6-8…
clean@2x24/16 kg
push press
front squat
up down over kettlebells

C) 2-3 sets for quality
10/10 kettlebell halo
10/10 ballistic row
30 sec. wall sit

Snatch Balance 2x2