500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg

---

Front squat
6x every 2:30 min
4 reps:
2 @ 75
2 @55-65% of 1rm

Power clean 5x3, +1-2,5kg förra veckan
Strict pull ups 3xMax
+
5 rounds:
1min on/1min off
30 RKB swing 32/24kg
1000m straffrodd om ni misslyckas

pistol practice 5-10mins 20-30 reps tops warm it up until it feels great

1600m Run
100 Pull Ups
200 Push Ups
300 Squats
1600m Run

Scaled w/o 20# Vest

New PR 75kg

Total 105 min
Skillwork: HS/HSW practice for 10 min
WU: 10 slamball, 10 pallonheitto ylös, 3x5 pallonheitto parille maasta selällään, 4 x 5-loikka, 10 askelkyykky, 5 jännehyppy

A.
Every 45 seconds, for 18 minutes (8 sets of each) perform the following:
Interval 1 (45s) – Snatch Balance x 1 rep
Interval 2 (90s) – Hang Snatch x 1 rep
Interval 3 (135s) – Snatch x 1 rep
Perform all movements at 75-80% of your 1-RM Snatch.
30 32.5 35 35 35 37.5 37.5 37.5 :)

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 4 reps @ 85-90%

C.
Complete as many rounds and reps as possible in 8 minutes of:
3 Muscle-Ups > strict pull ups
6 Ring Dips
12 Kettlebell Swings (32/24 kg)
Result_ 4 + 1 = 85 reps

D.
Three sets of:
Weighted GHD Hip Extension x 8-10 reps @ 2013
8x5 kg 2x8x10 kg
Rest as needed
Single-Arm DB Row x 10 reps each @ 2111
8x35 lbs
Rest as needed
Weighted Plank x 45 seconds
20kg
Rest as needed

10 minutes in the following pattern

• 30 sec @350-400 watts
• 10 sec @450-500 watts
• 10 sec @550-600 watts
• 10 sec @700-800 watts
• 30 sec @300 watts
• 30 sec rest

Straight into 10 minutes following the following pattern

• 30 sec @300-400 watts
• 30 sec @500-600 watts
• 30 sec @250 watts
• 30 sec rest

Score is your total amount of calories

8 x 800 under 3:30 each

jog a 400 and walk until 3:30

1. 3:32
2. 3:29
3. 3:26
4. 3:23
5. 3:21
6. 3:19
7. 3:19
8. 3:22

20s ON : 8s OFF
1) jumping jacks (X2)
2) Loaded Beast Into Knee Elbow Reach (x2)
3) Up down Plank (x2)
4) Burpees (x2)
5) Sumo SQ jump with heel clicks (x2)
6mins

LONG FORM TEMPLATE - all solo
** You will need : 1 25 - 45lbs plate, mat **
10 - Plate Burpees (start : low SQ, grab plate, deck SQ, jump & OV, plate down (WATCH FINGERSSS!!!) PU, Frog jump back to start)

20 - Plate elevated Strict PU
30 - mixed stance Plate standing press (15/)
40/ - mountain climbers
50 - Plate SUMO SQ & OV press
60 - plate held rev lunges (30/)
70 - Plate holding CC SQ jumps
80 - Plate OV ab mat sit ups

90 - switch kicks (45/)
100 - flutters (50/)
** if done early .12 RUN // 200m Row // 150m Ski***
12min cap

CIRCUIT TEMPLATE
4 stations, 3 ppl at each station, you move with your group

CIRCUIT 1 (HINGE & HOR PRESS)
A) Jumping Box lunges
B) Wall Balls
C) CTB pull ups (45lbs stacks)
D) TRX Ham Runners / See Saw (2 switches allotted each round : NO REST THROUGH FULL CIRCUIT

ROUND 1 : 20s ON : 8s OFF 2 X at each station (4mins)
1:30 REST
ROUND 2 : 25s ON : 10s OFF 4 X at each station (10mins)
2:30 REST
ROUND 3 : 30s ON : 12s OFF 6 X at each station (17min)

** Trainer discretion for inclusion : bonus Ab ROUND **
A) Foot Elevated Criss Cross Mountain Climbers (using Boxes)
B) Ab mat Rack Med Ball throws (using up right wall ball racks)
C) OV rack Hold Candle Sticks (using up right PU racks)
D) TRX plank arm Mountain climbers (using TRX station)

500m row
40 air squats
30 amsu
20 push-ups
10 pull-ups