100 thruster w/db
90 sit-up
80 walking lunges w/db
70 burpee
60 push up
50 thruster w/db
40 sit-up
30 walking lunges w/db
20 burpee
10 push up

3 rft
800 metri run
25 kettlebell swing 24 kg
15 deadlift 80kg
5 ring mu

Eilinen/lepo

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 pik n grass
100m run
:30 pigeon

WRK(20)
Weather permitting
Run 20:00 minutes for distance or rest day

Finisher
50 knee tap crunch
1:00 quad stretch

AM: 155 min
Warm up for 15 min

1.Strength
A. Push press 3 RM
- 55 kg

B. Weighted Chest to bar 1 RM
- 25 kg

2.Metcon
5 x 4 min on/1 min off:
20 cal Bike
20 Wall ball
15 Toes to bar
Total reps: 5 rounds + 20 cal bike + 3 wall ball

3.Strength accessory
A. 4 sets:
10 Supinated Bent over row - 45 45 50 50 kg
10 DB Bench - 30 30 35 35 lbs

B. 3 sets:
10 sa. DB push press - 35 lbs
15 bicep curl - 15 kg
12 side lat. raise - 10 lbs

C. Tabata v-ups/tuck ups

PM: 40 min
Aerobic work
1 min walk/1 min run
5.95 km
HR 126/159
6.48 min/km

A: 8x3 clapping push ups
B: SA Kb Shoulder press 5x2/arm
C1: SA Kb row 3xMax
C2: pushups 3xMax
D1: SA DB Shoulder flys 2x12
D2: banded triceps push down 2xMax

For time
21 15 9
Thrusters 50kg
Ctb

3 rounds for explosive reps:
5 left handed bench press
5 left handed wall slams w/ slam ball
5 right handed bench press
5 left handed wall slams w/ slam ball
Rest as needed between supersets. Move fast.

120 min
Warm up for 20 min

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

2.WL
A. Lifting tecnique primer: Jerk dip + Split jerk
- 3 x 3+1 @ light weight
- 15 25 25 kg

B. Clean + Split jerk 2 RM

C. Riser Clean pull
4x5 @ 67 kg

3RFQ

0:20 DB Floor press Hold 2x25kg
12-15 DB floor press
max DB OH triceps extensions 25kg
25 banded pull aparts