12min. amrap
10x Sumo deadlift high pull
10x reverse lunge w/ KB/DB
10x hollow rock
10x box step up

WU
tabata
air squat
plank
+
2rds
6x sumo deadlift high pull
6x reverse lunge w/KB/DB
6x hollow rock
6x box step up

E5MOM x 5

Run 400 m
4 pulls ups
8 push ups
10 air squats

160 min
Warm up for 10 min

1.WL
Every 20 s. for 20 lifts:
Clean
- 55 kg

2.Metcon
5 rounds 3 min on/1 min off:
Tough set of UB Bar muscle ups - 4, 4, 4, 5, 5
7 OHS 60/40 kg > 35 kg
14 Box jumps
Max effort Row for meters
Reps: 240, 278, 283, 280, 314

3.Strength accessory
A. Strict pull ups 4x10
- 2x10 + 2x10 with blue band

B. 4 sets:
10 shoulder press 20 lbs
8+8 single arm DB row 45 lbs

C. 3 sets:
15 side lat raise 10 lbs
21 bicep curls 15 kg

D. EMOM12
1) 10 strait leg DB DL 45 lbs
2) 8+8 bulgarian split squat 25 lbs
3) 10 hamstring curls 5 kg
4) Rest

E. 3 sets:
8+8 bicep curls with pause 20 lbs
15 KB heel elevated goblet squats 20 kg

105 min
Aerobic work
15 min erg - crosstrainer, bike, row
Then:
10 pike leg lifts
10 v-up
10 hollow rock
20 ankle touches
20 side heel touches

100 min
Warm up for 15 min

1.CTB
- EMOM10: 5 KCTB

2.WL
A. Clean& jerk
Build up to heavy 2 clean + 1 jerk in 12 minutes
- 25 35 45 50 55 60 kg

B. TNG power cleans
Build up to heavy 3 rep TNG power clean in 8 minutes
- 35 45 50 55 57.5 kg

3.Metcon
Barbell cycling efficiency
For time - split anyhow:
30 Power snatch 60/45 kg > 35 kg
30 Power clean & jerk 60/45 kg > 35 kg
60 cal Row
Done as 6 rounds: 5 PS + 5 CJ + 10 cal row
Time: 13.26

135 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Metcon
A. 4 rounds for time:
25/20 cal Ski erg
20 Toes to bar > 15
Time: 11.53

Rest 2 min

B. 50 Strict HSPU for time
- Knees on 24" box
- EMOM7 x 7
- Time: 6.48
-Time cap: 7 min

3.Accessory
EMOM12
1. 5 Seated shoulder press - 10 kg
2. 5 Strict pull up + 10 Push up + 10 lunges
3. Rest

135 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Metcon
A. 4 rounds for time:
25/20 cal Ski erg
20 Toes to bar > 15
Time: 11.53

Rest 2 min

B. 50 Strict HSPU for time
- Knees on 24" box
- EMOM7 x 7
- Time: 6.48
-Time cap: 7 min

3.Accessory
EMOM12
1. 5 Seated shoulder press - 10 kg
2. 5 Strict pull up + 10 Push up + 10 lunges
3. Rest

Rest day
Töissä klo 8.30-20.55

155 min
Warm up for 15 min

1.BFLY/CTB
- BFLY x 70
- Praciticing rhythm through bigger butterfly

2.WL
A. Snatch
1x3x80 % 42
1x3x85 % 45
1x2x90 % 48
1x2x95 % 51
1x1x97 % 53
1x1x97-100% (55 xxx)

B. Snatch consistency work
Every 20 s. x 12- alternate between 1 & 2 movement
1) 2 TNG power snatch x 60-65 % - 30
2) 3 Bar facing burpee

3.Squats
3x80 % 71
3x85 % 75
3x90 % 80
3x75 % 67
- New set every 3 minutes

4.Accessory
EMOM6:
1) 10 Snatch grip TNG deadlift x 70-75% of snatch 1 RM - 40 kg
2) 7+7 Double DB reverse lunges - 2x15 kg