40 cal bike erg
30 t2b
20 thruster
10 devil's press
20 thruster
30 t2b
40 cal bike erg

Split Jerk, 1RM OTD.
1 x 5
1 x 4
1 x 3
1 x 2
2 x 1
SO 2:00

150 min
Warm up for 15 min

1.MU
- Drills
- MU 12x1

2.BCTB
- Bfly x 35
- BCTB x 30 (singles)

3.Front squat
- 6x3 @ RPE 7-8
- Warm up sets: 35 45 55 kg

4.Metcon
5 sets, faster each round:
12 Power clean - 35 kg
8 Bar facing burpees
12 Power clean
- Rest 90 s. between sets
- Times: 2.10, 2.04, 2.03, 2.01, 1.50

5.Good morning
- 5x5 @ RPE 8
- 35 40 40 40 40 kg

1.EMOM 8 min

Pariton min:
1-2 Bar MU
Tai
5-10 C2B

Parillinen min:
7 thruster, 30 kg

2 EMOM 8 min

Pariton min
1-2 Ring MU Tai 3-5 ring dip

Parillinen min:
7 bar over burpees

3-3-3-3-3 Thrusters

135-155-175-195(fail)-195

For Time:
400 Meter Run

9-12-15:
Single Dumbbell Deadlifts (KB)
Lateral Dumbbell Burpees

800 Meter Run

15-12-9:
Single Dumbbell Deadlifts (KB)
Lateral Dumbbell Burpees

400 Meter Run

WARMUP
30 Seconds Active Spidermans
30 Seconds Viivajuoksu
30 Seconds Mountain Climbers
30 Seconds Shuttle Runs
30 Seconds Frog Hops
30 Seconds Shuttle Runs
30 Seconds Push-up to Down Dog
30 Seconds Shuttle Runs
30 Seconds Air Squats
30 Seconds Shuttle Runs
30 Seconds Slow Burpees

-Käsilläkävely (rata)
-Käsilläseisonta vatsa seinää vasten
-Käsilläseisonta nojapuilla

Käsilläseisontapunnerrus 3 x 1-3, tiukkana

800m Run
4 rope climbs
35 push-ups
800m Run
3 rope climbs
30 push-ups
800m Run
2 rope climbs
25 push-ups
800m run
1 rope climb
20 push-ups

One of the hardest endurance workouts yet. Maybe even the hardest... ouch! Glad to know I am capable though!

EMOM25

1. Single arm alternating DB Devils press
2. Single arm alternating DB Thruster
3. Single arm alternating DB Snatch
4. Burpee over DB
5. Rest