30 min, 5 rounds of (1 min each)
1. 5 burpee + hyppyleuka
2. 4 HSPU
3. 10 strict knee raises
4. 10-20 du
5. 20 air squat
6. rest

15min EMOM:
3x Clean, add weights after 5min

10 x joka 1,5 min
odd: 3 etukyykkyä, korottele joka kierroksella, tavoitteena PR
even: 1 L-sit rope climb / 3 jaloilla

For Time

Row 2,000m
42 Thrusters 42,5/30
42 C2B Pull-ups
Row 1,000m
30 Thrusters 42,5/30
30 C2B Pull-ups
500m Row
18 Thrusters 42,5/30
18 C2B Pull-ups

snatch 3,3,3,31,1,1

65%/4
70%/4
75%/4
(80%/3)2
(85%/1)3

For time

• 1000m row

• 72 Double unders

• 10m Handstand walk

• 5 Legless ropeclimbs

• 10 Deadlifts 120kg

• 10 Clean and jerk 80kg

• 72 Double unders

• 10m Handstand walk

• 4 Legless ropeclimbs

• 8 Deadlifts 120kg

• 8 Clean and jerks 80kg

• 72 Double unders

• 10m Handstand walk

• 3 Legless ropeclimbs

• 6 Deadlifts 120kg

• 6 Clean and jerks 80kg

• 1000m Row

rest day

Concept 2 row or ski
5 rounds:
400m at moderate pace,
100m at easy pace,
200m at fast or 2K PR pace,
100m at easy pace
100m sprint at max effort
Rest: 2min between rounds
Total: 4500m

50 on, 10s off, 4 Round
5 exercises, 20 mins

Butt Kicks
Plank hold
High knees
Jumping Jacks
Up & Down Plank