3 rounds

1 min ski
:15 transition
:30 Bar Muscle Up
:15 transition

1 min row
:15 transition
:30 C2B pull-up
:15 transition

1 min bike
:15 transition
:30 Haging L-raise
:transition

Clean & Jerk

A) E75SEC X5

• 1 Squat clean + 1 Split Jerk (1s pause below knees + 1 sec pause in split jerk catch) @70-75%

-rest 2-

B) E75SEC X5

• 1 C&J

@75-80%

-rest 2-

C) E90SEC Untill Days Max

• 1 C&J

Front Squat

2 Waves:

3-2-1

*3 @70-75%
*2 @75-80%
*1 @85+

*rest 2min between sets. Add weight second wave

Metcon

Chipper For Time:

• 50 DB Snatch @35lbs
• 50 Cal Row
• 50 Lateral Burpee Over Rower
• 50 Cal Row
• 50 DB Snatch

5x
A) KB Clean/2x16kg/3-5-7-9-11
B) AB/n300 tehot/3-5-7-9-11cal
C) C2bike/500m/recovery

Rest 4min
5x
A) KB Deadlift/2x32kg/3-6-9-12-15
B) Ringrow/4-8-12-16-20
C) AB/n300 tehot/5-10-15-20-25cal
D) C2bike/500m/recovery

2 rounds
5/side Half-kneeling hip rotations
5/side Cossack squats, alt
5 Table top raises
10m A-skip/B-skip (both each round)
+
800m Run broken down as follows
100m Run @ build pace each round
100m Run @ easy

Snatch
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM

15 x 30s töitä/30s lepoa

1. Varpaat tankoon
2. Tuplanaruhyppy
3. Rinnalleveto kyykkyyn 61/43kg

1) BACK + FRONT SQUATS

A) BACK SQUAT

1X10 @60KG
1X8 @65KG
1X8 @70KG
1X8 @75KG

B) FRONT SQUATS

1X5 @55KG
1X5 @60KG
2X5 @65KG

2) METCON

2 SETS OF:

AMRAP 4:
-80 DU
-8 bMU
-15 Kipping Hspu
+AMRAP: Row Cals

-Rest 2min-

AMRAP 4:
-80 DU
-18 C2B
-15 Kipping Hspu
+AMRAP: Row Cals

-Rest 2min then start again-

3) ACCESSORIES

A) 4 ROUNDS FOR QUALITY:

-45s SB Bearhug Hold (Heavy)
-Mixed KB Rack Walk 30/30m
-15-20 Hip Extension (GHD)

B) 4 ROUNDS FOR QUALITY:

-15/15 DB Hammer Curl
-20-30 Banded Tricep Extension
-10-15 DB Z-Press

7 min AMRAP:
• Dumbbell Devil Press 30/20# (2)

Goal: 60.

5 rounds:
10cal AB
10/10 Eccentric Lateral Box Step Down 20-30cm (heel touches the ground)
10 Banded Hamstring Curl (seated)
20m Walking Lunges
- Rest as needed btw movements

Back squat 1x4