A: CGBP 5rm + 2x5@90%
B: Strict pull ups 3set
C: Incline db Bench press 3set
D: Incline rows 3set
E: Over head v-bar triceps extensions 3set
F: Db Shoulder flys 1xdrop set
G; DB biceps curls 1xMax

A)
12/10 cal row
10 DB hang snatch
Burpee over DB

B)
12/10 cal row
10 DB hang snatch
Shuttle run

Score = burpee + run total

1) DB press *10+10 + row, cal
2) Goblet squat *10 + ski, cal
3) KB row *10 + bikex, cal

Machines are for recovery, rpe 3.5/5

30-60 Minutes @ Zone 2 Heart Rate

For Total Load:
5 Sets of 2

Successful lifts within 1.30

Voima
E3MOM, 3 rounds
8-10 Goblet squat w/ 2xKBs

WOD
10min amrap
8 cal ergo
8+8 hang db snatch
8 sit ups

3 Sets of 5 @ 90 - 95%

• 2 inch deficit

For time:

1000m row
2000m assault bike
200 single unders

750m row
1500m assault bike
150 single unders

500m row
1000m assault bike
100 single unders

250m row
500m assault bike
50 single unders

TC 30 min

4-5 sets of:
5 HS Kickups to a wall
- Both heels touch the wall SOFTLY at the same time (good control)
- Rest as needed btw sets

4-5 sets of:
2-4 HS Walking Steps To a Wall
- Aiming to kick up about 1m away from the wall and walk to it
- Rest as needed btw sets