120 min
Warm up for 20 min

1.MU
- Drills
- MU 8x1
- MU 7x2
- MU x 22

2.WL
A. Muscle snatch + Overhead squat
Build to 70% effort 3+3 for the day
15 20 22.5 25 kg

B. Hang power snatch
Build to 75% effort double

3.Aerobic work
30-40 min for Quality:
750 m Row
Then 3 rounds of:
5+5 Pike Toe touch
5+5 Reverse lunge to knee lift
15 s. Active hang
Then:
1500 m Bike
Rest 60-90 s. between rounds

Soutaessa tasainen vauhti ja raakarinnallevetojen ensimmäinen maasta, loput riipusta.

50-40-30-20-10
Deadlift
Hang Power Clean
Situps
Back Squats

Run 400m at the end of each round

50-40-30-21-10

For time:

Down-ups with object (burpee ilman hyppyä)
Swings with object (KB/DB etc..)
Squats with object

3 rft
400m run
30 sit up
20 pistol squat
10 power snatch 40kg

3 kierrosta, 20 time gap

Kyykkyhyppy kuminauhalla 15
vuorikiipeilijä x 12
Punnerrus + maastaveto x 12
hyppy 180 astetta painolla x 12,
Db x 2 clean + työntö x 12,
Burpee sivulaukalla x 12

10 min AMRAP

10 burpee box jumps 20/24"
10 single DB thruster L @ 22.5/15kg
10 single DB thruster R

Rest 2min

12 burpee box jumps 20/24"
12 single DB thruster L
12 single DB thruster R

Rest 2min

14 burpee box jumps 20/24"
14 single DB thruster L
14 single DB thruster R

FQ:
15-13-11-9
Barbell rows @80kg
Romanian Deadlift
Sandbag Bench press @150lbs

7 RFT
9 sandbag over shoulder @150lbs
7 ring pullups
rest 2 min between rounds