5 Rounds for Quality of:

20 GHD Situps
10 Back Extensions 20kg
5 GH Raises

E2MOM
4 sets
1x Hang power Clean
1x Power Clean
1x Clen

3 rounds for time (time cap. 13min)
every minute 4 burpee

-5 Cleans 45kg/80Kg
-10 Box over jump
-15 Wallboll 14/20 lbs

4 sets of 60% of your best set of unbroken muscle ups – unlimited rest between sets.

For example, if your max Muscle up is 10 reps, do 4 sets of 6 unbroken with as much rest as needed between sets.

1) Lämmittely 2x 100m (vapari/rinta/selkä -rento)
2) 3x 100m (rinta/vapari - rento)
3) 6x 25 (rinta/vapari -vauhti)
4) 4x 50m (potkut: vapari/rinta -rento)
5) 4x25 (potkut -spurtti)
6) Loppuverra 2x50m (rinta/vapari -kevyt+rento)

950 m

Vapari= Vapaauinti/krooliuinti
Rinta=Rintauinti/sammakkouinti
Selkä= Selkäkrooli/selkäuinti

In groups of 4, complete each 4 rounds:
1 rope climb
10 squat clean thrusters
20 box jumps
30 sit ups
40 double unders
First member of the group is allowed to start a new round when the last one has finished his/her DU's

2 rounds of:
AMRAP 2min:
4 MU (ring)
8 Deadlift (90kg)

Rest 3min

AMRAP 2min:
4 Power clean (80kg)
8 C2B

Rest 3min

AMRAP 2min:
4 Front squat (60kg)
8 T2B

Rest 3min

AMRAP 2min:
4 Power snatch (50kg)
20 DU

Then, depending on your weaknesses, choose TWO of the following:

4-5a. Interval Work
AMRAP 1 minute x6
6 Thrusters 135/95lbs
3 Bar muscle-ups
Rest 30 seconds between AMRAPS*
*Pick up where you left off each time, do not start over.

4-5b. Bitch Work
Run 1 mile
Rest 1:1
Run 800m
Rest 1:1
Run 400m
Rest 1:1

4-5c. Strength
Work up to a heavy squat clean thruster
Then:
EMOM 8 minutes
3 Squat clean thrusters @70% of the weight you worked up to
Each rep starts from the floor in the EMOM.

4-5d. Accessory
With a partner:
800m Double KB farmers carry w/53/35lbs kettlebells
One person carry’s at a time, switch anytime
Upon finishing immediately alternate three max sets of toes to bar each

Squat snatch 3×5 @70% – Drop and reset each rep

Podipilding