10 x 500m
Rest n. 1min btw rounds
Try to go faster than 5k PR pace

Bench press 5x3

105 min
WU for 15 min
1.Weightlifting
Snatch WU
A. Hang clean 9x1 @ 65 % + 1 RM, EMOM, move up on weight every 3 min.
3x45 3x52.5 3x57.5
B. Snatch
Build to a heavy double for the day

2.SPP (Conditioning)
A. 3 rounds for time:
90 DU
30 C2B > 10 strict pull ups, torn hand
15 deadlift @ 85 kg > 60 kg
Result: 11.44
171/184

3.Cool down
5 min AB, LF

15min EMOM
10 Wall Balls + 5 Handstand Pushups
10 Toes-to-bar + 5 Burpees
30 Double Unders + 10 Pushups

For time
600 m run
30 stoh 50 kg
5 ring mu
400 m run
20 stoh 50 kg
3 ring mu
200 m run
10 stoh 50 kg
1 ring mu

12 - 9 - 6 reps of:
Burpee to jumping pullup
Full snatch, 30kg

5 kierrosta
For time:
500m Row
10 Burpee Over box (24inc)
20 x 20m shutle run

Jog 40-50 minutes @ HR Zone 2-3

For time

15 hspu
12 power clean @80/60 kg
15 hspu
12 pc
15 hspu

Rest 5min

12 hspu
15 power clean @ 80/60kg
12 hspu
15 pc
12 hspu

Rest 5min

9 hspu
18 pc
9 hspu
18 pc
9 hspu

2 Rounds :

15 Minutes Bike Erg @ HR Zone 2
1 Minutes Hard Pace Row
10 Minutes Bike Erg @ HR Zone 2
2 Minutes Hard Pace Echo
10 Minutes Bike Erg @ HR Zone 2
3 Minutes Hard Pace Bike Erg

• Cool Down 5 minutes easy pace after last Bike