Bent over barbell row 4x6 reps

Pause back squat 3x1, 1-2s pause

Every 90 seconds for 15 rounds, 1 rep. Start at 77,5%, increase weight every 3 rounds.

2x 80% 40kg 2x85% 42.5kg 2x 90% 45kg 3x85% 42.5kg 4x80% 40kg
Jalannostot 100 toistoa, pystypunnerrus 5 x6 22kg, Facepulls 100 toistoa.

EMOM 10 min

2-5 Snatches
35" Double Under Practice

Front squat 5 x 3 reps

30 Minutes on the Assault bike

• Every minute on the minute, do 5 T2B (from 0:00)

Score is the total amount of cals on the Assault Bike on the 30.00 mark

4 rounds for quality

12 bent over row
12 seated DB shoulder press
12 good mornings
12 weighted shotgun

AM: 60 min
Warm up for 5 min
A. Rowing 8 x 1000m
- Rest 2min between
- VK1, tasainen vauhti läpi
1) 2.11.3/500 m, 152/165
2) 2.09.9/500 m, 161/174
3) 2.09.8/500 m, 166/178
4) 2.09.8/500 m, 169/181
5) 2.09.7/500 m, 171/181
6) 2.09.6/500 m, 171/181
7) 2.09.8/500 m, 174/183
8) 2.09.1/500 m, 174/183
Cool down for 5 min

PM: 120 min
Warm up EMOM14 + 20 m HSW
1.Gymnastics
A. Bar muscle up practice
- 1 2 3 3 3 3 3 2 1 x x = 21 BMU

2.Weightlifting
A. Barbell warm up
B. Every 2 minutes for 16 minutes:
Pause squat clean + Low hang squat clean
- Build to heavy

3.Strength
A. Front squat 3x1 @ 87% - 76 76 76 kg
-Rest as needed

B. 3 sets:
10 Strict toes to bar
10+10 Side hollow rocks
Rest 60 s.

100m wreck bag 35kg runx2 UGIG
200m run UGIG
40 cal row

5 rounds