Bike

4:00 Warm up easy pace

3:00 Fast Pace
2:00 Faster Pace
2:00 Easy Pace
2:00 Faster Pace
3:00 Fast Pace
3:00 Easy Pace

5 Sets:

5 minutes moderate pace
2 minutes easy Pace

Recovery 5 minutes

1.) Muscle snatch 3x3
2.) No feet snatch 3×3
3.) Snatch 5×2
4.) Back squat 4×3 1.rep paused +1 box jump
5.) Clean grip deadlift 4×4

Tabata in 4 rounds (32 min)
4 x
Dual Hollow Flutter Kicks
4 x
Dual Rack 1/4 Squat Pulse
4 x
Split Stance Russian Swing/R
4 x
Split Stance Russian Swing/L
@12/20

6 total sets , alternate A & B
A: AMRAP 3 mins
Alt Low Knee Up Down x 6
Lunge Toy Soldiers x 6 (3/3)
Bottoms-Up Goblet Press x 6
Rest: 90 sec
B: AMRAP 3 mins
Gunslinger x 6 (3/3)
Clean&Jerk x 6 (3/3)
One Arm Pendlay Row x 6 (3/3)
@16/24

For time

150 wall ball 9/6kg

TC. 15min

20 MIN AMRAP
10 rounds:
5 deadlift 100/70kg
3 wall walks

1000m row

10 rounds:
5 ttb
10 air squat

24-21-18-15-12-9-6-3 reps for time of

• Bodyweight deadlift
• ¾ bodyweight bench press
• ½ bodyweight squat clean

3 Kierrosta:
6-8 Boksihyppy
8/8 Bulgarian kyykky
15/15m Kahvakuula kanto

A: Power snatch +Snatch balance up to heavy
B: Squat snatch doubles 90-95%
C: Clean pull @110% of max squat clean

OH squat 4x6 reps