150 min
Warm up EMOM14 + 12 m HSW
1.Own skill
A. RMU prog. for 20 min
B. RMU:
- 1 rep E2MOM x 12
- 3 x 2 assisted muscle ups
- Total of 18 RMU
C. BMU practice for 10 min
- 5 x 2 = 10 reps

2.Conditioning
A. Every minute on the minute for 12 minutes:
Even: 12 cal row
Odd: 5 Clean and jerks @ medium weight - 40 kg
172/182

3.Accessory
A. 3 sets:
- One legged KB Romanian deadlift 6+6 - 20 24 24 kg
- Lateral box step ups 6+6 - 24"
- Side plank hold 20+20s

B. 1 set:
- 10 single arm ring row/arm with a 3 sec. neg.
- 2 rounds of gymnastics swimming
- 10 x (3 sec. hollow hold, roll over into 3 sec. arch hold)

Kyykky 2x95%
Penkki 4x4x70%
Kyykky 2x95%
Voimapyörä 5x5-15

400 meter Run
26 Hand Release Push-ups
400 meter Run
26 Kettlebell Swings (53/35 lb)
400 meter Run
26 Deadlifts (75/55 lb)
400 meter Run
26 Air Squats
400 meter Run
26 Box Jumps (24/20 in)

3km row
80 DB 2x22.5kg lunges/KB HOLD
80 DB PUSH PRESS/hang hold
150 anchored SU
150 WB
80 PC 60kg
80 BOB
3 km row

Strength: 10-1 strict pull ups

Wod: 16 min Emom (4rds)
1: 15-10 T2B
2: 50-30 DUs
3: 15-10 HSPU
4: 20-15 Cal Row

Strength: no kipping, stay strict , scale to ring rows if needed , if to easy wear a weighted vest.

Wod: aim to progress your volume of rep/Cals on this. Maintain a fast pace and test out recovery and practicing complex movements under fatigue

12 min AMRAP UGIG
7 BJO 30 inch
14 KB swing 32kg

21-15-9
TTB synched
DL 80kg synched

5 DL 50/35kg
5 Hang power clean
5 Front squat
5 push press
5 Back squat

After every round do 30 DU

21-15-9

DL 100/70kg
HSPU

After every round do 30 DU

3 rounds:
8 snatch 35kg
8 burpee
+
3 rounds:
12 snatch 25kg
12 burpee