Deadlift KB
Push press

Reps: 10, 10 - 9, 9 - 8, 8 - ... 1, 1 - Done

Timelimit 10min

150 min
Warm up for 20 min

1.BCTB
- BFLY x 35
- BCTB x 25 (singles)

2.WL
A. Clean complex
4 x 1 Clean pull + 1 Clean below the knee
- 75-80% / "1 rep in the tank"
- New set every 3 minutes
- 57.5 57.5 60 60

B. Clean pulls
- Not done

C. Split jerk > push jerk
3x2
- "1 rep in the tank"
- New set every 3 minutes
- 57.5 60 60 kg

3.Conditioning
EMOM12
1. 10 Power snatch 25 kg + 5 Bar facing burpee > 22.5 kg
2. 10 Thruster 25 kg + 10 Toes to bar > 22.5 kg + 5 TTB
3. Easy bike

4.Accessory
2 rounds of:
10 Y-lift with bench
10 T-lift with bench
30 Hollow rocks

Event 1
Mountain bike & hill run
Time: 9.10
28.

Event 2
3 RFT
18 - 14 - 10 TTR
15m sled pull - sled + 80 kg
Time: 5.15
21.

1A) Butterfly pull ups 3x10 or butterfly kip/kip 3x10
1B) bulgarian deadlifts 3x(5+5) use very light weight 20-40kg

150 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Strength
A. Weighted chin up
4x2
- New set every 2 minutes
- 17 kg

B. Strict pull & push capacity - for quality:
3 rounds of:
30 s. Max reps Strict HSPU > knees on 24" box - 8 reps
30 s. Rest
30 s. L-hang - tuck hang
30 s. Rest

3.Conditioning
WORKOUT 6
2 rounds:
4 min Row @ 22 SPM
3 min Row @ 24 SPM
2 min Row @ 26 SPM
1 min Row @ 28 SPM
Rest 5 minutes between sets
Avg. paces: 2.11.6, 2.08.7 / 500 m

Back squat Amrap @ 120kg

Yoke carry
2x10m
Max load in 15min

500m row, 500m ski, 500m run

A: deadlift 5x5, Bygg upp till tung 5a
B: Strict chin ups 3xMax
C: 12min emom
Odd: Amrap renegade bike for cal
Even: 15x rkb swing
D1: Nordic hamstring curls 2x5
D2: Weigjted wrist dorsi flexions 2set/arm

5-5-5-5-5

Go every 2:30