On The 2:00 x 8 Rounds:

250m Row
Strict HSP

Round 1: 4 Strict HSPU
Round 2: 6 Strict HSPU
Round 3: 8 Strict HSPU
Round 4: 10 Strict HSPU
Round 5: 12 Strict HSPU
Round 6: 14 Strict HSPU
Round 7: Max. Strict HSPU
Round 8: Max Strict HSPU

4 rounds for time of
20m double Kb front rack carry 32/20kg
5 sand bag over bar
10 all bar push press 39/29kg

5 rounds

4 Rope climb
8 1-arm DB oh squat AHAFA
4 wall walks

A: Back squat high bar 5rm
B: Clean pull 5x2
C: Incline Leg press 3x8
D: Hamstring curls 3set

500m row
then
1x 5 of each movement
high hang high pull
high hang muscle clean
OHS
no feet snatch pull under
no feet high hang snatch
no feet low hang snatch
snatch

---

6x every 2 min @80% of 1rm

1 Full Snatch + 2 Overhead Squats

15cl
15 goblet squat
20 alt. Hang db snatch

Overhead squat (75-85%)

A,
Bench Press 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Fran
21-15-9 reps, for time of:
Thruster, 43/30kg
Pull-up

Goal
Sub 8 mins

C,
Complete as many rounds as possible in 8 mins of:
10 Pike Compressions
10 Hip Extensions
Sandbag Bear Hug Carry, pick load, 15m

Every 8min x4 (32min)
1000m bike
250m row
80m burpee + shuttle run

——-
Vähintään minuutti pitäisi jäädä huilia ennen seuraavaa kierrosta.
Jos tuntuu ekan kierroksen jälkeen, että menee tiukille, niin voi vähentää metrejä. Esim. Pyöräily 800m, soutu 150mja burpee 60m

Basic Endurance 50 minute

6 minutes Any Machine
2 Rounds:
5 Strict Pull Ups
10 Deadlift w/ Dumbbells
15 Goblet Squat w/ Dumbbell
6 minutes Any Machine
2 Rounds:
20 Box Step Ups
20 DeadBugs