For Time,
21 Lateral Barbell Burpees
21 Power Cleans, 135/95
15 Lateral Barbell Burpees
15 Hang Squat Cleans, 135/95
9 Lateral Barbell Burpees
9 Thrusters, 135/95

6 RFT

• 20 DB Snatches 22,5kg
• 2 Legless Ropeclimbs

160 min

Warm up EMOM14 + 12 m HSW
1.Own skill
A. BMU practice for 30 min
- 1 2 2 2 2 1 3 2 3 3 3 = 24 reps
B. Bfly CTB practice for 10 min
- Bfly pull up x 5 sets
- Bfly CTB attempts x 4 sets

2.Weightlifting
A. 3 x 5 drop snatch from toes - 15 15 15 kg
B. 3 x 3 high hang snatch - 15 15 25 kg
C. 2RM Pause Snatch
- Build to a heavy double from the ground, with a pause above the knee

3.Strength
A. Front squat 3 x 1 @ 93%+
3 x 1 x 82 kg

B. 3 sets for load (!):
5+5 One arm DB Push press - 35 35 35 lbs
Rest 30s
15 KB Swings - 28 32 32 kg
Rest 90s

AM: 50min
A. 2 x 5000 m row, rest 2 min bs. NB only.
1) 2.28.0 / 500 m, 129/142
2) 2.26.2 / 500 m, 140/149

PM: 130 min
Warm up EMOM12 + 15 m HSW
1.Own skill
A. Bfly pu practice for 20 min
- Prog.
- Practice sets of 5 - 9 reps x 7
B. Bfly CTB practice for 10 min
- Attempts
C. EMOM5: 4 HSPU @ abmat, focus on technique & speed

2.Strength
A. Bench press 1RM

B. Strict pull up supersets:
5 sets:
Max rep strict pull up w/ 20 lb DB between feet
Max rep strict pull up
- Rest 2min-
- Samalla riipunnalla koko sarja.
Set 1: 6 + 4
Set 2: 5 + 3
Set 3: 4 + 2
Set 4: 4 + 2
Set 5: 3 + 1

C. Max effort ring dips – 4 Reps - 8 reps
-Rest 45s-
Max effort ring dips – 2 reps - 6 reps
-Rest 45s-
Max effort ring dips - 4 reps

Rest day, total workouts of the week 15 hours, x 8

Metcon: ma, la
Aer: ke, pe, 90 + 60 = 1 h 30 min
Squat: 1060 kg

Gymnastics:
MU: ma, to - 38
BMU: ti, pe - 42
Bfly: ti, to, la
HSW: ma, ti, to, pe

CTB - 30
Pull up -
TTB -
HSPU - 90

Sleep 5/7
Avg. time asleep 8 h 6 min
Avg. time to bed 22.30

Squat Clean, find 1 RM

Amrap 12

• 12 Cals rowed
• 12 SDHP 40kg
• 12 HSPU
• 12 GHD Situps

Front Squat, heavy 2

8 rds:
1. Bike erg (13-16 cal)
2. Burpee (12-16)
3. Bike erg (13-16cal)
4. DB-snatch (12-16)

1min max reps of Back Squat (45kg)
In 1min execute as many reps as possible of back squat with 45kg barbell.
This is part of the application process for firefighters (in Finland)
Minimum to pass: 23 reps/60sec
+0,125 points: 30 reps/60sec
+0,25 points: 34 reps/60sec