3*
90" fast / 30" eazy
60" fast / 30" eazy
30" fast / 30" eazy

2' rest BTR

Then

3*
100 DU
10 Push Jerk 60/40
TC 10'

20min amrap:

• 20cal SkiErg
• 5 maastaveto @1,5x kehonpaino
• 10 parallette-push up

Seated shoulder press 2x5, 2x4

Mobility

Emom x5:
2 Hang squat cleans @60%
2 Hang squat cleans @65%
2 Hang squat cleans @70%
1 Hang squat clean @75%
1 Hang squat clean @80%

Rest 1min.

Emom x5:
1 Hang squat clean (building in load)

Warm up
3km run

Speed
30m sprint b/f
30m sprint b/f sitting
30m sprint facing down

Conditioning x2
1’ stairs jump (box jumps)
1’ dips (stairs)
1’ abs no hands
1’ row (barrière)
1’ run shuttle
1’ recovery

Run : 3km up as fast as possible

40min EMOM

1) C2 bike/ row/ ski
2) 5 power clean
3) 5-10 american kbs + 5-10 boxjump
4) rest

Not an allout effort, RPE 3-4

Go straight from 1 amrap to the next without any break - When all 4 is completed, take a 2 minute break and start over once more, so you end up doing everything twice

Amrap 3

• 10 Power Cleans 40kg
• 10 Pushups

Amrap 3

• 10 Dumbbell rows (5 each side) 22.5kg
• 10 Dumbbell strict press (5 each side) 15kg

Amrap 3

• 10 Dumbbell snatches (5 each side) 22.5kg
• 10 Burpees

Amrap 3

• 10 Strict chin-ups
• 4 Sandbag over shoulder 40kg

Score is total amount of reps

10 reps of

6 Squat clean thrusters 60% Max 1 RM
Double unders

1 minute work, 1 minute rest

3 rounds for time of:

• 5 strict L pull-ups
• 15 strict push-ups
• 5 strict L pull-ups
• 15 strict push-ups
• Row 750 meters