CNJ daily max
Front squat 5x5
Db strict press 4x8-8

Row 3000 metres as faster as possible

rest 5 mins

15 mins gymnastick skills Push ups
15 mins gymnastic skills kipping for pullups

A.) HS walk practise

B.) 4 rds accessory

Single arm DB carry 20m/ side @heavy load and perfect position
Kipping t2r 10 - 12 reps
straight arm plank hold 20-30 sec whit a twist with partner
arch hold 20-30 sec
-rest as needed

Joka alkava 3 min x 5

8 dead lift
6 hang clean
4 front squat
8 bar over burpees

60 % of front squat

Normal warm up

EMOM x 10 (5 rounds)
Even: 5 thrusters (increasing in weight)
Odd: 5 AKBS

Teams of 3
One person work
One person row for total team calorie
One person hold bar in front rack position

150 Thrusters (75/55)
150 Burpees
150 AKB Swings (53/35)

Lepoja.

Uimaan

75 min
60 s. run/60 s. walk
10.5 km, 7.10 min/km
HR 119/144

For time:
30 ohs

With partner

750m row (each)

Then 3 rounds of
10 synchro box jumps 24"
20 toes to bar
30 gtoh 50kg

Timecap 13min

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top