AM: 45 min
90 s. run/60 s. walk
6.6 km, 7.05 min/km
HR 134/159

PM: 140 min
Warm up for 20 min

1.MU
A. Drills

B. MU 17x1

C. MU+HTR 8x1+1

Total of 25 MU

2.WL
A. Lifting warm up:
Snatch pull to hold + Snatch
3x2+1 @ light-medium weight
- 25 30 35 kg

B. Snatch
Build to RPE 9 Single for the day

C. Every minute on the minute for 3-6 sets:
Snatch @ 85-90% of todays top set

3x

20 leg straddles
25 GHD situps
1:00 SB hold @150lbs

4 RFQ
5 deficit deadlift
10 SDHSPU
5 strict pullups

Banded Alphabet
3 sets on each side. Rest as needed.
+
- World's Greatest Stretch x 30s per pose
- Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

Portaissa/mäessä

3x20 askelkyykyt
3x16 vuoroloikat
3x12 kyykkyhypyt

20min amrap:
1.1/4 osa mäki ylös
2. 2/4 osa mäki ylös
3. 3/4 osa mäki ylös
4. Koko mäki ylös alas loput ajasta

400m run or 500m row or 20 cal bike
Into 3 rounds
10 pvc pass throughs
10 PVC overhead squats

Barbell warm up
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squats
X2

Clean complex
Every 1:30 x 8
1 high hang clean
1 hang clean
1 power clean

*increasing in weight each round

For time:
50 Box Jumps (24/20 inches)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/26 pounds)
50 Walking Lunges (bodyweight)
50 Knees-to-Elbows
50 Push Press (45/35 pounds)
50 Back Extensions
50 Wall Ball Shots (20/14 pounds)
50 Burpees
50 Double-Unders

FOR TIME OF:
30-20-10
PULL UP
FRONT SQUAT 60/40 40/25

A: Shoulder press 1-1-1
B1: lat pull down 3x9
B2: push ups 3xMax
C: Drop set DB shoulder flys

Niskaste Te- Otteella raakatyöntö (te%)

3x60%, 3x65%, 3x70%, 3x80%, 2x3x85%

Tempaus Mave (ei ojennusta) + Tempaus polven alta

2 x (1+1)x70%, 2 x (1+1)x75%, 3 x (1+1)x80%, 1+1x85%

Takakyykky 4x3x75%