E3MOM x 6 set
11 rep Back squat @ 69% of your 1RM
7 rep Back squat @ 75% of your 1RM
3 rep Back squat @ 83% of your 1RM
3 rep Back squat @ 83% of your 1RM
7 rep Back squat @ 75% of your 1RM
11 rep Back squat @ 69% of your 1RM

Long Run 90 minutes @ HR Zone 3 ( 4 )

HR Zone 2 & HR Zone 4 - 5

Row 8 Minutes @ HR Zone 2
Row 2 Minutes @ HR Zone 4-5
Repeat 3 Rounds

Bike 8 Minutes @ HR Zone 2
Bike 2 Minutes @ HR Zone 4-5
Repeat 3 Rounds

Recovery 10 minutes.

Strict Chin Ups

6 x 4 Go Every 3:00

Use band if needed or Weights

13-11-9-7-5 for time

Deadlifts @ 125/86kg
Burpee box jump overs, 24/20″

Time cap. 10:00

Pacing. How you approach this depends largely on how heavy the deadlifts are for you. Taking a quick break (or two) in the sets can still give you a fast time IF you can push the burpees. When you see a piece like this, think about how long a rep of each movement takes (burpee bxjo way slower than deadlifts). This means there’s more time to be made on the burpees than on the bar (as long as you don’t get stuck). So long story short, IF the deadlifts are quite light for you THEN go unbroken and push the pace on the burpees, IF they’re somewhat heavy THEN break them up (short rests) and push the pace on the burpees.
Tips. First rep will always be the hardest in a deadlift set, don’t be alarmed if that one starts to feel heavy off the floor. On the burpees, it’s most likely faster to step up (then you can go straight into the jump) vs popping up. ALWAYS go straight back down on the burpees once you get to the other side of the box.

Alkulämmittely 800m hölkkää + venyttelyt + reipas 400m.

Vedot 8 x 200m. 5-10sec tavoite vauhdin alle. Lepo 1:30 - 2:00
Lepo 5-10 min.

3 x 400m, 2-5 sec. tavoite vauhdin alle. Lepo 1:00

5 ring row
10 push-up
15 OHS
20 sit up w ball

TC 20 min

A,
1x [ 1 Hang Snatch + 1 Snatch + 2 Overhead Squats ], pick load

Every 3 mins for 15 mins.

Goal of using 80% or higher of your squat snatch for each set.

B,
2 rounds for time of:
100 Double Unders
50 Alternating Dumbbell Box Step-ups, 22,5/15kg, 30cm
35 Air Squats
20 Dumbbell Burpees, 22,5/15kg
3 L/3 R Turkish Get-ups, 24/16kg

Goal
Sub 15 min

C,
3 rounds for quality of:
Single Leg Glute Bridge, L 20 secs/R 20 secs
20 L/20 R Lateral Leg Raises
10 L/10 R Band Knee Abductions

Rest as needed between rounds.

Squat 8 rm

Front Squat 12-10-8-6 reps (take the barbell from ground)