On a running clock, row AND run 5,000 meters.

Deadlifts 12-12-10-10-8

CNJ 6x2
Clean pull 5x3
Front squat 5x4

3*
90" fast / 30" eazy
60" fast / 30" eazy
30" fast / 30" eazy

2' rest BTR

Then

3*
100 DU
10 Push Jerk 60/40
TC 10'

20min amrap:

• 20cal SkiErg
• 5 maastaveto @1,5x kehonpaino
• 10 parallette-push up

Seated shoulder press 2x5, 2x4

Mobility

Emom x5:
2 Hang squat cleans @60%
2 Hang squat cleans @65%
2 Hang squat cleans @70%
1 Hang squat clean @75%
1 Hang squat clean @80%

Rest 1min.

Emom x5:
1 Hang squat clean (building in load)

Warm up
3km run

Speed
30m sprint b/f
30m sprint b/f sitting
30m sprint facing down

Conditioning x2
1’ stairs jump (box jumps)
1’ dips (stairs)
1’ abs no hands
1’ row (barrière)
1’ run shuttle
1’ recovery

Run : 3km up as fast as possible

40min EMOM

1) C2 bike/ row/ ski
2) 5 power clean
3) 5-10 american kbs + 5-10 boxjump
4) rest

Not an allout effort, RPE 3-4