Front squat - 18-24 @ 78-82%, rest 3:00 between sets

– Choose a starting weight within % range that you think you could do 6 reps with.
– We are using a “rep/set target” progression for this lift
= Aim to hit 18-24 reps with target weight in as few sets as possible

AMRAP 15 mins

• 10 wall-ball shots
• 10 toes-to-bars
• 10 box jumps *Step down from the box.

♀ 14-lb ball to 9-foot target, 20 inches
♂ 20-lb ball to 10-foot target, 24 inches

For time:

20 deadlifts 80/60 kg
20 cal assaultbike
18 deadlifts 80/60 kg
18 boxjumps
16 deadlifts 80/60 kg
16 cal assaultbike
14 deadlifts 80/60 kg
14 boxjumps
12 deadlifts 80/60 kg
12 cal assaultbike
10 deadlifts 80/60 kg
10 boxjumps
8 deadlifts 80/60kg
8 cal assaultbike
6 deadlifts 80/60kg
6 boxjumps
4 deadlifts 80/60 kg
4 cal assaultbike
2 deadlifts 80/60kg
2 boxjumps

X2GT

2-4 rounds:

20-40s wall stretch
20-40s calf stretch

OPTIONAL Metcon

For time Rx´d

5 rope climb
50m kb fr walking lunge @24/16kg´s
5 rope climb

For time Scaled

3rope climb
30m kb fr walking lunge (choose moderate weight)
3 rope climb

Target under 8min, tie cap 10min / tasaista työntekoa, pidä intensiteetti hallinnassa, jotta jaksat harjoituksen volyymin

Strict dip 3 x 8-12 @ 2 RIR, rest 1:00 before A2

Barbell bent over row – 3 x 8-12 @ 2 RIR, rest 2:00 before A1

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 rounds @ steady pace

8 e/side Trap raises
2-minute Air bike or run
8 Kang squats
2-minute SkiErg or row
8 Tactical ankle rocks

3 rounds, for quality
20m KB front rack duck walk (10m e/side)
20m Bear crawl
20m Crab walk
20 Banded glute bridges
20 Handstand shoulder taps

4-6 Intervals

A1. For time
400m Run
1000m BikeErg

A2. For time
1000m BikeErg
400m Run
– Go every 6:00 –

Flow. Alternate A1 / A2 every 6:00

Bike/Run → Any other monostructural (500m Row/Ski, 1200m Air bike)

4 Rounds, go every 2:00

5 Hang squat snatches + 5 Overhead squats*

Improve your hang squat snatch cycling mechanics, rhythm and breathing = Only move up on weight IF you’re doing these well, otherwise keep working with the same load to ACCUMULATE EXCELLENT REPETITIONS. Each set is to be done unbroken.