Rest day

120 min
Warm up for 20 min

1.BCTB
- Drills
- BFLY x 35
- BCTB x 30 (singles)

2.BMU
- 2x1 + 5x2 + 1x3
- 15

3.Front squat
- 5x3x70 kg

4.Strength accessory
4 sets:
8 strict pull ups
8 shoulder press - 28 kg

AM: 75 min
Warm up for10 min
1.Rowing intervals
5 x 8 min on:2 min off @ 155-165 W
- Pace: 2.10, 2.10, 2.09, 2.09, 2.08, avg. 2.09/500 m
- Watts: 156, 158, 160, 160, 165, avg. 160
HR 164/181
Cool down for 5 min

PM: 120 min
Warm up for 15 min

1.MU
- Drills
- MU 6x1 + 10x2
- MU x26

2.BCTB
- Drills
- BFLY x25
- BCTB x25 (singles)

3.Weightlifting
A. Hang snatch x 2
Go every 90 s. x 10

B. EMOM5:
5 power snatch @ 30 kg

Vähän kaikkee

3 rounds E5MOM

1) 5 pc 5 fsq 5stoh + echo remaining time
2) round of Cindy + remaining time rowing
3) 12 DL 9 hpc 6 stoh + remaining time echo
4) 30 Du + 10ttb + HSPU + remaining time rowing

500m row for time

• “Grace” 30 reps for time of:
BB Clean & Jerk (any style) (60/40Kg)

AMRAP (with a Partner) in 31 minutes:
8 Thrusters
6 Rope Climbs
11 Box Jumps

Partners alternate 400m carry wall ball run

Foue sets of three reps of kettlebell clean and jerks with KBs in both hands. Mark single KB weight.

1' ON / 1' OFF
8 rounds (total 16mins):
6 Dumbell FR squats@2x22.5/15kg
20 Double unders
AMRAP power clean@60/40kg

REST

For time:
100/80 cal row
40 wall balls
20 toes to bars