AM: 40 min
60 s. run/60 s. walk
HR 119/148
5.5 km, 7.26 min/km

PM: 145
Warm up 20 min

1.BCTB
- BFLY x 25
- BCTB x 20

2.WL
A. EMOM10
1 Snatch + 1 TNG snatch
%
1-4 minutes: 65-70% - 38
6-7 minutes: 70-75% - 41
8-10 minutes: 75-80% - 44

3.Strength
3 sets of:
8+8 Reverse front rack lunges
New set every 3 minutes
- 47.5 kg

4.Accessory
EMOM9
1. 20+20 s. One leg hip thrust - 8/side, 7 kg
2. 30 s. hollow hold
3. 40 s. Alternating DB squat snatches - 12 reps, 10 kg

Bench 1 RM
5 min Amrap
10-8-6-4-2
Devil press 2 x 18
Viivajuoksu
5 min rest
5 min
5-4-3-2-1
50-60-70-80-90
Squat clean
Box over
10 min rest
10 min
20 cal ski
20 gtoh 40 kg
20 kb swing
3 muscle up tai 18 pull up
20 HSPU
20 Bob

A1: SA Kb shoulder press
A2: SA Kb rows
B1: push ups
B2: banded pull aparts
C1: SA DB shoulder flys
C2: OH banded triceps extensions
E: Banded eccentric supination

A: back squat 3x5
B: Staggerd stance DL 3x6/each leg

A: 8min emom
3 explosive sled push or 3 clapping push ups
Alternate every min between movements
B: bench press 3x4
C1: strict pull ups 3xMax
C2: double kb press 3x10
D: 5rounds
E90S
18m prowler push
Amrap push ups
E1: triceps extensions 3x15
E2: DB wrist dorsal flexions

Every 2,5 min for 16 rounds
5 deadlift, 100/70kg
10 lateral bar over burpee
15 air squat

Try to do your max reps without resting

For time
800m run
42 v up
21 thrusters 42.5kg
9 ring mu
600m run
30 v up
15 thrusters 42.5kg
6 ring mu
400m run
18 v up
9 thrusters 42.5kg
3 ring mu

Amrap 8'
500m air bike
10 ctb
5 push press 60kg
3' rest
Amrap 8'
5 one arm db alt devil press 24kg
10 hspu
15 Kb swing 24 kg

Round 1.
4 min AMRAP
21/ 15 cal row
18 row over burpee
Max. rep power clean (60 kg/ 35 kg)

Rest 2 min

Round 2.
4 min AMRAP
18/ 12 cal row
15 row over burpee
Max. rep power clean (60 kg/ 35 kg)

Rest 2 min

Round 3.
4 min AMRAP
15/ 9 cal row
12 row over burpee
Max. rep power clean (60 kg/ 35 kg)

Result is reps of power cleans.