3 Rounds for time: Tc 14'min

Treenaaja ____________________________ Kuntoilija
200m Run ________________________________ 100m Run or 600m Bike
30 Jumping rope crossovers ______________ 90 Single unders
20 Anchored Feet Dumbbell Sit Up _______ 20 Anchored Feet Dumbbell Sit Up
10 Alt DB snatches 22,5/15kg _____________ 10 Alt DB snatches HAP

Back squat 4x8

800m Repeats

800m warm up at a conversational pace (no faster than 5:40/km), 90s walking rest

4 reps of:
• 800m at 4:20-4:40 target km, 90s walking rest

1km cool down at a conversational pace (or slower!)

E3MOM:

20 cal row
12 deadlifts
6 hang power cleans

X2GT

Bench Press

5 Sets of 8, after each set 10 reps. gorilla rows

Go Every 3:30

AMRAP 18 Minutes

Row 200m
Box jumps 12
Pullups 8
Air Squats 12
Kettlebell Swings 12
Sit ups 12

Scaling

Row:
Bike 160m
Ski 200m

Box-jumps:
Reduce box height
Plate hops

Pullups:
Banded pull ups
Ring Rows
Hanging from Bar 20 seconds

Kettlebell Swings:
Reduce loading
Eye level Kettlebell Swings

Sit ups:
Reduce reps
Hollow Rocks

3 rnds for quality 8/8 russian twist
3/3 KB windmill
"30"" plank "

deadlift 3xw @rpe9

Modattu hero wod Bolger

Cash in
5x
400m run
25 squat
With 7kg extra weight
—————————
30 sit-up
15 GHD
3x20 superman

WARM-UP

LINE DRILLS
8m of…
Toe Walk
Heel Walk
Forward Hurdlers (kick leg back and bring up and around)
Reverse Hurdlers (walking backward, hug knee to chest, open to side, and kick it backwards)
Straight Leg Kicks
Quad Stretch + Reach
Butt Kickers
High Knees
Bear Crawl
Quad Crawl

Into…

2 ROUNDS
100M Jog
5/5 DB Halos
5/5 SA DB Press
5/5 Suitcase DB Deadlift
10 Deadbugs

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EXTENDED WARM-UP (ALL)

5 SETS
3-5 Deadlifts
5-7 DB Push Press
100m EZ Jog
Start Moderate and build slightly past Workout Weight.
-Rest As Needed b/t Sets-
- RPE 5

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WORKOUT (PERFORMANCE)

3 ROUNDS FOR TIME
200m Run
21 DB Push Press (22,5/15)
200m Run
9 Deadlifts (100/70)
(Score is Time)
- RPE 9

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WORKOUT (FITNESS)

3 ROUNDS FOR TIME
200m Run
21 DB Push Press (15/10)
200m Run
9 Deadlifts (85/60)
(Score is Time)
- RPE 9

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OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll
-Rest as Needed b/t Sets-

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https://vimeo.com/938104255?share=copy

Snatch

A) 3 Position Snatch
Find days technical heavy

• 1 Snatch (floor) + low hang + high hang

*kyykkyyn
*rest 2-3min between sets

B) For Time:

• 30 Snatch @42.5kg

*Drop and go

C) Snatch Pull

• 4x1 @110-120%

Back Squat

• 4x8

*1s pause pohjalla
*rest 3min between

Strength

3-4 Rounds

• 30m SB Bearhug Carry (Heavy)

rest 30s

• 10 Heavy KB Swing

rest 30s

• 40m Heavy KB Farmers Walk

rest 2min