105 min
Warm up for 15 min

1.MU
- Drills
- MU 6x1
- MU 9x2
- MU x 24

2.Strict HSPU capacity
3 rounds:
15 s Max effort Box Pike HSPU
45 s Shoulder presses w/ a stick
- 3 rounds with no break, Rest 3 min and repeat for another set of 3 rounds
- Feet on box: 3 4 4
- Knees on box: 5 5 5

3.Strength accessory
A. 4 sets:
8 Incline DB Bench - 10 kg
10 Low Cable row - 45 kg

B. Core
Tabata v-ups/tuck ups

2-4-6-8-10-8-6-4-2
Med Ball clean 30 kg

Inbetween each set do 10 CAL ASS bike

Every 1,5mi
2 push press + 2 push jerk + 2 split jerk

N. 55% jerkit maksimista

AM: 135 min
Warm up for 15 min

1.Strength
A. Push press
Build to RPE 8 Triple
- 47.5 kg

B. 3x3 @ Top weight
- 47.5 kg

C. Weighted Chest to bar
Quick 3 RM

2.Conditioning
3x4 min on/1 min off:
90 s. Erg - AB (20 cal, 65-60 rpm)
10 Box jump overs
1 Rope climb - legless
Reps:
1 rnd + 80 s.
10 s.+10+1+90 s.+10+1+15 s.
75 s.+10+1+90 s.
HR 168/181

3.Strength accessory
A. 3 sets:
Strict pull ups x Tough - 9 8 8
Ring push ups x Tough - 12 12 12

B. 4 sets:
8+8 DB press - 12.5 kg
15 bicep curl - 15 kg
10+10 DB row - 35 lbs

C. Core
Tabata V-ups/side heel touches

PM: 50 min
Aerobic work
2 min walk/1 min run
6.45 km
HR 117/150

120 min
Warm up for 15 min

1.BCTB
- Bfly x 40
- BCTB x 30 (singles)

2.WL
A. Lifting warm up: Drop jerks
3x3 @ light-medium weight
- 15 15 25 kg

B.Clean + Split jerk
- 5x2+1 @ 55-57.5 kg

C. Riser Clean pull
- 4x5 @ 63 kg

3.Strength accessory
Seated knee extensions
- 3x15x20 kg

1A) rive polvelta 3x5
1B) allemeno 3x5
1C) työntö saks. 3x5
2) Työntö 5x1x85%
3) Rive 1x50%, 1x60%, 1x70%, 3x1x80%, 2x1x85%
4A) Takakyykky 4x4x60%
4B) vauhditon 3-loikka 4x2

AM: 140 min
Warm up for 15 min

1.Strength
A. Every 2 minutes for 6 sets:
3 Push press @ weight used last week
- 3 x 47.5 kg
- 3 x 50 kg

B. Every 2 minutes for 7 sets:
1 Weighted Chest to bar @ weight used last week
- 17 kg

2.Metcon
4x4 min on/1 min off:
15-20 cal Ski-erg
10 Double DB Snatch - 10 kg
3 Bar muscle ups

Total reps: 5 rounds + 15 cal + 10 DBS + 2 BMU

3.Strength accessory
A. 50 reps of Partner leg throws each

B. 4x30 s Weighted plank hold - 15 kg

C. Strict pull ups
- 10 10 8

D. 3 sets:
20 shoulder press - 15 kg
15 bicep curl - 15 kg
12 side lat. raise - 10 lbs

PM: 40 min
1 min walk/1 min run
5.6 km, 7.15 min/km
HR 125/154

A.
Backsquat
20-15-10-5

B.
10-8-6-4-2 Frontsquat (barbell from ground)
35 DU’s btw sets

C.
3 Sets:
2x
20 Cal Bike-erg (Echo,echo,Air-runner)
20m DB Walking lunges
2min rest btw sets

D.
3x
2min ON / 2min Off
40 jumping lunges
Amrap DU

E.
Tabata:
Flutter kicks / Toe touches

From 0-8 min do
50 squat
40 sit up
30 push up
20 burpees

From 8-14 min do it again

From 14-18 min do it a third time

Fail to teach the timer the you are timecapped, but start next round, else you rest until next round starts

5 rounds
10 backsquats
20cal bike standing

5 rounds

8 douple dumppel frontsquats
12 sumosquats
20 air squats