AM: 35 min
3 min run/1 min walk
7.1 km
HR 124

PM: 130 min
Warm up for 20 min

1.HSW
- 25 m

2.BCTB
- BFLY x 20
- Box 2 x 8
- BTCB singles x 5
- KS+BCTB 3 x 5+5
- BCTB+BFLY 5 x 1+1

3.HSPU endurance
3 rounds:
15 s Max effort Box pike HSPU - 5 4
45 s Shoulder presses w/ stick

4.Conditioning
"Mikko's triangle"
10 rounds of:
1) Row
2) AB
3) Ski
4) rest
- All 11 cal, total of 330 cal
- HR 158/176

140 min
Warm up for 20 min

1.HSW
- 20 m

2.Ring muscle up
A. Drills

B. Every 90 s. for max 12 rounds:
2 Ring muscle ups

C. Every 45 s. for max 10 rounds:
1 Ring muscle up

Total of 40 MU

3.Snatch + Overhead squat
Build to heavy 1+2 for the day

4.Snatch pull to hold
3x3 @ 85-95 % of max Snatch
- 52.5

5.Accessory
Banded march
- 3 min of continous marching

AM: 50 min
Warm up for 15 min
1.Rowing intervals
A. 4 rounds:
2 min on/60 s off @ 2:02-2:03/500 m pace
Rest 2 min
B. 4 rounds:
2 min on/60 s off @ 1:58-2:01/500 m pace
HR 167/187
Cool down for 10 min

PM: 140 min
Warm up for 15 min
1.HSW
- 20 m

2.BCTB
- BFLY x 20
- Box 2 x 8
- BTCB singles x 10
- KS+BCTB 3 x 5+5
- BCTB+BFLY 10 x 1+1

3.Strict HSPU
A. Strict HSPU 3 x Max effort
- Abmat + 5 kg plate - 6 5
- Abmat - 3

B. Box pike HSPU 3 x Max effort
- 7 8 6

C. Depth Push-ups 30 Reps for Quality
- 3 x 10

4.Back squat
4 x 6 @ 70 kg (rpe 8)

5.Strength
3 sets:
10 Weighted GHD Hip extensions - lateral abduction with band
15 Seated knee extensions - 15 20 20 kg

In teams of 2, AMRAP 30
Buy-in:
800 Meter Farmer Carry@32/24kg
Then with the remaining time Max Rounds of:
30 Box Jump Overs @60/50 cm
30 Power Cleans @60/42.5kg
30 Strict Handstand Push-ups

GOAL : 4+rounds

split as needed with one person working at a time.
Strict HSPU scaling: abmat , box pike push-up, pike push-up, push-up.

10 rounds unbroken:
8 wall ball shots 30lbs
25 double unders
Rest exactly 1 minute between rounds

Bench press 6x6x75%

Eilinen/Lepo

4x5

10 rounds for time:
1 Rope climb
2 C2b
3 STOH
4 Front squat
5 Hang power clean
6 Deadlift
7 T2b
8 Bar over burpee
9 HSPU
10 Db OHS (5+5)

Barbell 60/42,5kg, Db 22,5/15kg

*Note: 1st round 1 rope climb, 2nd round 2 bmu + 1 rope climb, 3rd round 3 STOH + 2 C2b +1 rope climb and so on and so on...

Every 5’ x 4 sets perform:

12 DB Burpees box Step Ups 2x22,5/15

12 Pull Ups

12 Power Wall Ball 12/9kg

12 Hang Double DB Squat Clean