4 RFT

• 20 GHD Situps
• 20 Cal Row
• 200m ski-erg

Deadlift 4 x 8 reps

Bench press 5 x 3 reps

45 min
1 min walk/1 min run
6.55 km
7.11/5.01 min/km
117/145

AM: 85min
5min Ski-erg - n. 2.40/500 m
5min Run - 6.00 min/km
5min Bike
131/142

PM: 140 min
Warm up EMOM14 + 9 m HSW
1.Gymnastics
A. BMU practice for 25 min
1 1 2 2 3 3 3 3 = 18 BMU

B. Toes to bar:
- 3x5 on everything
- Kip swings
- Kip swings + Knees to chest
- Kip swing + Straight leg raises to parallel

C. TTB capacity:
Every 3 minutes for 15 minutes:
Big set of Toes to bar
Row easy rest of the round
- 20 15 12 12 12 reps

2.Weightlifting
A. Snatch from blocks above the knee
- Heavy single of the day

3.Strength
A. Front squat - 3 x 1 @ 92% - 3 x 1 x 80.5 kg
- Rest as needed

B. Tabata hollow rock

3 rounds for quality:

Pyörä (3 min steady pace)
Penkki (30%/60%/90%)
Maastohiihto (3 min steady pace)
Mave (30%/60%/90%)
Kajakki (3 min steady pace)
Kyykky (30%/60%/90%)

Penkki/Mave/Kyykky reps 15-9-3
P-M-K ergos (bike, ski, row)

5 rounds
25 cal assault bike
5 strict HSPU
15 KBS
5 bar MU

15' EMOM
1 Rope climb
15 barbell rows
20 KB swings

Score: barbell row weight

200CAL Airdyne

3 rnds
5 up to downward dog transitions
10 good mornings
5 inch worms

Heavy 5 x 3