AM: 60 min
4-5 x 15 min Bike - 4
- 1 min rest between
- 124/140

PM: 120 min
Warm up EMOM12 + 20 m HSW
1.Weightlifting
A. Every 90 s for 9 minutes: 5 STOH (Heavier than last week) - 35 kg

2.Gymnastics
A. BMU practice for 10 min
B. Every minute on the minute for 14 minutes:
Even: 10 Cal bike
Odd: 3 Bar muscle ups - 7 x 3 = 21 reps

3.Strength
A. 2 sets:
15 Banded scapular retraction
25 Banded tricep pushdown
10 Bicep curl + 20 m Gun Walk - 15 15 lbs
- Rest 3 min-

4.JG
A. 3 sets:
- 10 single arm ring row/arm
- 1 round of GS
- 30 hollow rock
B. 10 min mobility work

Kyykky 2x90%
Penkki 4x4x70%
Kyykky 2x90%
Voimapyörä 5x5-15

Every 30 seconds for 20 minutes:

1 Power Clean & Jerk

Pitkä keskiraskas sarja

100 cal row for time

Start every minute (from 0:00) with:

• Odd minutes (1,3,5,7......): 8 T2B
• Even minutes (2,4,6,8......): 8 Pullups

15 min

30 WB
30 SDHP @ 35kg
30 BJ
30 PP @ 35kg
30 cal row
30 pushups
10 BS @ BW

Penkki 2x85%
Kyykky 4x4x70%
Penkki 2x85%
Leuanveto 5x5-15 (eri otteilla)

50 cal Air bike
40 Wb
30 C2B
20 Burpee over box
10 Rope climb
20 Burpee over box
30 C2B
40 Wb
50 cal Air bike

4 rounds for time of:

• 20 squat cleans
• 800-m run

Men 115 lb.
Women 75 lb.