Shoulder press 5x5 @ 70%

Run 1 mile
15 burpees
5 pull-ups
50 crunches
15 box jumps
5 pull-ups
50 bodyweight squats
15 burpees
5 rope climbs or 5x25' bear crawl
50 walking lunges
15 box jumps
5x25' bear crawl

Tempaus + Snatch balance RM + 1+1x90%

Rive + työntö 2+1 RM + 2+1x90%

Etukyykky 1x3x70%, 1x2x75%, 1x2x80%, 2x2x85%

Accessory:
Lisäpainolankku 3 x 30 sek
Sivutaivutus 3 x 15+15

1 snatch every 60 sec
25 min

12 min AMRAP
Complete as many reps as possible in 12 minutes of:
Box jumps (60/50 cm)

Soutua vapaasti, tulos on matka, kommentteihin aika yms.

80 min

1.Weightlifting
A. Barbell drills

B. Hang power snatch to 5 kg plates
- 4x25 4x25 3x30 3x30

C. Power snatch
- 4x25 3x30 3x35 3x35

D. Snatch to 5 kg plates
- 3x20 3x25 3x25

E. Snatch

F. Snatch segmented pull 3x5
- 52.5 55 55 kg

130 min
Warm up for 15 min

1.Gymnastics
A. Butterfly pull up practice for 20 min
- Drills
- 25 bfly

B. Every 2 min for 4 rounds each:
1) Tough set of Pull ups (Butterfly) + Easy bike - 4 x 10
2) Tough set of Toes to bar + Easy Ski - 4 x 10

2.Strength
A. 4 sets:
3 Back squats (Build to heavy)
3 Depth jumps
- Rest as needed

3.Metcon
A. 0:00-06:00
3-6-9-12-15...
Kipping HSPU > abmat
30 Double unders after each set
Reps: 14 HSPU @ round 15

06:00-10:00: Rest

B. 10:00-->
For time:
15 Thrusters 40/30kg
15 Power snatches 50/35 > power cleans 45 kg
15 Power cleans 60/40 > deadlifts 70 kg
Time: 3.29

4.Core
A. Accumulate 40 evil wheels
- 4 x 10

B. Accumulate 50/side side plank raises
- 5 x 10+10

75 min

1.Aerobic work
For 60 min:
10 min bike, run, bike, run, row, bike
- Avg. HR 123

2.Mobility
For 15 min

3.Massage
For 25 min

150 min
Warm up + COS 20 min

1.Chest to bar practice
- Box butterfly drill 3x5
- Butterly pull ups 3 x Tough - 3x10
- Butterfly chest to bar singles 12x1
- KS + BCTB 5x5
- BCTB + BFLY 2x1

2.Clean and jerk
1 RM
- 25 30 35 40 45 50 55 60 65 67.5 70 (2 x 72.5)

3.Front squat
A. Build to max set of 2 for the day

B. 3x2 @ 90% of today's max

4.Strength
A. 4 sets:
6-10 DB Bicep curl and press - 6x25 6x25 6x25 10x20 lbs
15 Seated DB Reverse fly - 2 2 2 2 kg
- Rest 90 s. between sets