• 400m Run
• 20 DB Clean & Jerk (2x15Kg)
• 400m Run
• 20 DB Thrusters (2x15Kg)
• 400m Run
• 20 Devil Press (2x15Kg)
• 400m Run

4 rounds (12min total) 3-2-1 x 4

Deadlift

A) E3MOM X2:
- 2 Deadlift (3s jarruttava alaspäin)
*RIR 1

B) E3MOM X3:
- 2 Deadlift (Ilman jarrutusta)
*RIR 0-1

Metcon

5 Rounds W:R 1:1 or YGIG Full Round:

• 15 Cal Echo
• 12 Cal Ski
• 9 SB Clean @50kg

Into,

5 Rounds W:R 1:1 or YGIG Full Round:

• 15 Cal Row
• 12 Burpee Over Rower
• 40m Double DB Farmers Carry @2x30kg

AMRAP 20’

400m Run
20 DB Power Clean (2x15Kg)

Rest day

Warm-up 30 / 30 sek rest x12:
1) Hang muscle snatch / OHS
2) Plank
3) Snatch lift-off
4) kipping
5) Hang Power snatch / hang snatch
6) Burpee

Every 2,5 mins x 7:
3 Snatch

EMOM 12 mins:
1) 8 kipping pull-up
2) 8 Burpees
3) 8 toes-to-bar
4) 8 cal row

120 min
Warm up for 15 min

1.MU
- Drills
- MU 20 x 1

2.Strength
AMRAP10:
5 seated shoulder press - 25 lbs
7 strict pull ups
7 cal ski erg
Reps: 4 rounds + 5 shoulder press

3.Row progression
Workout 3
2 rounds:
10 min row @ +3-5 sec. from 5000 m row pace
Rest 5
Rounds: 2.08.4, 2.06.7, avg. 2.07.5/500 m

AMRAP 32” :
- 20 burpees
- 20 power clean à 30kg (Rx a 35 )
- 20 sit-ups
- 54 Air Squats

5 rounds for time

400m run
8 t2b
12 stoh (22.5kg)

Time cap 12 min