100 Power cleans (75/55)
100 Front squats
100 Squat cleans
100 WB
100 Box step-ups w/ DB 25lb
100 American KB swings @16kg
100 DB snatches @25lb
100 Devil presses @2x20lb
100 DB push presses @2x20lb
100 synchro burpees

Eilinen/lepo/lenkki

4x6
Rest 2min.

AM: 60 min
Warm up for 10 min

1.Rowing intervals
A. 4 rounds:
3 min/90 s. @ 2:05/500 m
- Times: 2.05, 2.05, 2.04, 2.05
- Rest 2 min

B. 4 rounds:
3 min/90 s. @ 2:03-1:59/500 m
- Times: 2.03, 2.03, 2.03, 2.02
HR: 162/182
Cool down for 10 min

PM: 90 min
Warm up for 15 min

1.HSPU Strength
A. Pike push up: Accumulate 20-30 Reps
- 25 reps

B. Box Pike HSPU: Accumulate 20-30 Reps
- 24 reps

2.Back squat
4x4 @ 80-82.5 kg

3.Reverse hyper
4x15
- 30 40 40 40 kg

4.Accessory
Isometric shoulder press at endrange 3x6x3 s.

AMRAP 20min
400m run
21 Air squats
15 Sit-ups
9 Push ups

3RFT
100 dubs
50 push ups
25 deadlifts @ 40% 1RM

3 x 3 @ 76-80%

120 min
Warm up for 25 min

1.HSW
- 20 m

2.MU
A. Drills

B. EMOM5: 1 MU

C. Every 90 s. for as long as possible (Max 12 rounds) > 15 rounds
2 Ring muscle ups

Total of 35 muscle ups

3.Back squat
Sets of 5 up to 75 % effort

4.Accessory
A. 3 min/side Banded hip distraction

B. Hip flexion box lift off 3x6+6

C. Hip airplane 3x6+6

1 RM Päivän maksimi

5 Rounds not For Time:
50' Handstand Walk
50' Yoke Carry

Yoke Weights:
Males: 280-320-360-400-440
Females: 200-230-260-290-320

Kilos:
Males: 127-145.5-163-181-200
Females: 90-104.5-118-131-145.5