AM: 140 min
Warm up for 15 min

1.Strength
A. Every 2 minutes for 6 sets:
3 Push press @ weight used last week
- 3 x 47.5 kg
- 3 x 50 kg

B. Every 2 minutes for 7 sets:
1 Weighted Chest to bar @ weight used last week
- 17 kg

2.Metcon
4x4 min on/1 min off:
15-20 cal Ski-erg
10 Double DB Snatch - 10 kg
3 Bar muscle ups

Total reps: 5 rounds + 15 cal + 10 DBS + 2 BMU

3.Strength accessory
A. 50 reps of Partner leg throws each

B. 4x30 s Weighted plank hold - 15 kg

C. Strict pull ups
- 10 10 8

D. 3 sets:
20 shoulder press - 15 kg
15 bicep curl - 15 kg
12 side lat. raise - 10 lbs

PM: 40 min
1 min walk/1 min run
5.6 km, 7.15 min/km
HR 125/154

EMOM10 of 3 TnG reps of Squat Snatch, starting at 40% increasing weight

120 min
Warm up for 15 min

1.BCTB
- Bfly x 40
- BCTB x 30 (singles)

2.WL
A. Lifting warm up: Drop jerks
3x3 @ light-medium weight
- 15 15 25 kg

B.Clean + Split jerk
- 5x2+1 @ 55-57.5 kg

C. Riser Clean pull
- 4x5 @ 63 kg

3.Strength accessory
Seated knee extensions
- 3x15x20 kg

Every 1,5mi
2 push press + 2 push jerk + 2 split jerk

N. 55% jerkit maksimista

105 min
Warm up for 15 min

1.MU
- Drills
- MU 6x1
- MU 9x2
- MU x 24

2.Strict HSPU capacity
3 rounds:
15 s Max effort Box Pike HSPU
45 s Shoulder presses w/ a stick
- 3 rounds with no break, Rest 3 min and repeat for another set of 3 rounds
- Feet on box: 3 4 4
- Knees on box: 5 5 5

3.Strength accessory
A. 4 sets:
8 Incline DB Bench - 10 kg
10 Low Cable row - 45 kg

B. Core
Tabata v-ups/tuck ups

Pukeilta tempauskakkosia

40 min
2 min walk/1 min run
HR 119/148
5.45 km

AM: 40 min
PK1-PK2
2 min run/1 min walk
6.15 km, 6.33 min/km
HR 137/163

PM: 125 min
Warm up for 15 min

1.MU
- Drills
- MU 15x1

2.WL
A. Snatch pull + low hang snatch
3x1+1 @ medium weight
30 35 40 kg

B. Snatch from ground
5x2 @ 47.5-50 kg

3.Strength accessory
4 sets:
TE Box HSPU - 7 reps
10 Supinated Bent over row - 35 35 40 40 kg

Amrap40 with partner:
300m juoksu
50 ilmakyykky synkrona
50 punnerrus jaettuna
300m juoksu
50 askelkyykky synkrona
50 burbee jaettuna