85 min

Aerobic work
5 rounds:
15 min erg - row/bike/ski
4 strict pull ups + 8 push ups + 12 squats
HR 122/145

135 min
Warm up for 20 min

1.HSW
- 10 m

2.MU
- Drills
- MU 1x6
- MU 10x2
- MU x26

3.Weightlifting
Power clean + split jerk 1+2
Go e. 90 s. x 10

4.Running intervals
10 x 200 m run, r. 30 s. bs.
Times: 51, 52, 52, 52, 53, 52, 54, 53, 54, 53 s.

Rest day

120 min
Warm up for 20 min

1.BCTB
- Drills
- BFLY x 35
- BCTB x 30 (singles)

2.BMU
- 2x1 + 5x2 + 1x3
- 15

3.Front squat
- 5x3x70 kg

4.Strength accessory
4 sets:
8 strict pull ups
8 shoulder press - 28 kg

AM: 75 min
Warm up for10 min
1.Rowing intervals
5 x 8 min on:2 min off @ 155-165 W
- Pace: 2.10, 2.10, 2.09, 2.09, 2.08, avg. 2.09/500 m
- Watts: 156, 158, 160, 160, 165, avg. 160
HR 164/181
Cool down for 5 min

PM: 120 min
Warm up for 15 min

1.MU
- Drills
- MU 6x1 + 10x2
- MU x26

2.BCTB
- Drills
- BFLY x25
- BCTB x25 (singles)

3.Weightlifting
A. Hang snatch x 2
Go every 90 s. x 10

B. EMOM5:
5 power snatch @ 30 kg

Vähän kaikkee

3 rounds E5MOM

1) 5 pc 5 fsq 5stoh + echo remaining time
2) round of Cindy + remaining time rowing
3) 12 DL 9 hpc 6 stoh + remaining time echo
4) 30 Du + 10ttb + HSPU + remaining time rowing

500m row for time

• “Grace” 30 reps for time of:
BB Clean & Jerk (any style) (60/40Kg)

AMRAP (with a Partner) in 31 minutes:
8 Thrusters
6 Rope Climbs
11 Box Jumps

Partners alternate 400m carry wall ball run