10 kierrosta,

joka 1,5 min
odd: 5 etukyykkyä, korottele joka kierroksella, tavoitteena PR
even: 1 legless köysikiipeily / 2 jaloilla

Every 3 minutes for 7 rounds:
20 Box Jumps 24"
10 Ring Dips
12 Toes to Bar
(Subtract 3 box jumps if you can't finish a round)

0-2 minutes: 10 Power Snatches at 75 lbs
2-4 minutes: 8 Power Snatches at 95 lbs
4-6 minutes: 6 Power Snatches at 115 lbs
6-8 minutes: 4 Power Snatches at 135 lbs
8-10 minutes: 2 Power Snatches at 145 lbs

Bench Press
1 set of 5 reps
1 set of 4 reps
2 set of 3 reps
1 set of 2 reps
1 set of 1 reps

21/18/15/12/9/6/3 for time

• Calories, Assault Bike
• burpees over the bar
• Hang power Cleans 40kg

After each round, do 20m farmers carry with 2 x 40kg kettlebell

100 min
Warm up: EMOM12 + 25 m HSW
1.Weightlifting
A. Barbell warm up
B. 5 sets: 3 Hang squat cleans
- Rest as needed
- 50-70% Load

2.Aerobic work
A. 3 x 15 min row with rate increase, rest 2 min bs.
0:00-05:00: 20 spm
05:00-09:00: 22 spm
09:00-12:00: 24 spm
12:00-14:00: 26 spm
14:00-15:00: 28 spm
- PK
Set 1: 2.23.9/500 m, 3126 m, 134/150
Set 2: 2.27.1/500 m, 3058, 134/146
Set 3: 2.25.1/500 m, 3101 m, 135/147
Total avg. pace 2.25.3/500 m

70 min
Warm up: EMOM12
1.Skill
A. Butterfly pull up drills
- 4 sets of box assisted butterfly pull ups
B. Butterfly pull ups
- 7 + 8 + 9 + 11 = 35 reps
- 11 reps - PR

2.Conditioning
A. 15min @ 70% effort:
15+15m one arm Farmers carry - 12 kg KB
10+10 one arm KB swing - 12 kg KB
5 m HS walk
-rest 60s-
Result: 4 rounds

10 min AMRAP UGIG
30 WB
10 BOB

Three sets of 3 full Snatches

Bent over barbell row 4x12 reps