110 min
Warm up for 15 min

1.BCTB
- Bfly x 25
- BCTB x 30 (singles)

2.Handstand push up capacity
Every 2.5 min for 5 rounds:
Max set of Kipping HSPU > abmat
- Reps: 12 11 8 10 10

3.Back squat
A. Sets of 5 up to RPE 7-8

B. 3x5 @ top weight

4.Gymnastics capacity
4 rounds @ 85% effort:
15 Cal Tornado Bike
Tough effort Toes to bar
- Reps: 4 x 12
- No rest between sets

125 min
Warm up for 20 min

1.MU
- Drills
- MU 25 x 1

2.WL
A. Lifting tecnique primer: Jerk dip + Split jerk
- 3x3+1 @ light weight
- 25 30 35 kg

B. Jerk from Blocks
- Heavy single
- 40 45 50 55 kg

C. 3x1 @ 90% of max
- 1x55 kg

D. Clean pull + Floating clean pull
4x1+2 @ 65 kg

AMRAP 8:00
10 Hang Power Snatches @35/25kg
20 Air Squats
30 Double Unders

Rest 2:00

AMRAP 8:00
10 Overhead Squats @35/25kg
20 Push-ups
30 Double Unders

Rest 2:00

AMRAP 8:00
10 Thrusters @35/25kg
20 T2B
30 Double Unders

• Rx+: 42.5/30kg

Rest & active recovery
25 min walking

160 min
Warm up for 20 min

1.MU
- Drills
- MU 12 x 1

2.Chest to bar
- Bfly x 20
- BCTB x 25 (singles)

3.Metcon
5 sets, faster each round:
8 Power snatches 30 kg
12 Cal Row
8 Power snatches 30 kg
- Rest 2 min between sets
- Times: 2.57, 2.50, 2.47, 2.44, 2.33
- Max HR 184

4.Strength accessory
A. 5 sets:
6 Supinated Bent over row - 50 kg
12 DB bench press - 30 lbs

B. Heel elevated Goblet squats @ 3011 Tempo
- 3x10x10 kg

Peruskestävyysharjoitus

5x2 squat snatch

Easy weights.
No fails

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

GRT(20)
Run 2 miles or for 20:00
record distance

Finisher
15 side plank punch thru per
1:00 quad stretch

A.
5x
8 Bench press
8 Strict pull-up

B.
4x
8 Strict chin-up
8 Strict press (2xDB)
8 Reverse grip rows (Barbell)
8 Dip
3min rest between sets

C.
3x
"21's" Bicep curl
15 Push-up

D.
3x
10+10 Banded flyes
10 Lateral raises (2xDB)

TABATA:
Bicep curl/skullcrusher

Deadlft
5-3-2-2-1

Amrap 8
3-6-9-12...
Toes to bar
DB squat