10 rft

25 Double Unders
2 Squat Clean Thruster 70kg

Perform the following on every minute for 12 minutes:
Air Squat 5 reps
Push Up 3 reps
Burpees 5 reps
Stay the rest of the minute in plank postition.

Finish off with Tabata: KB swing (AHAP) and/or shuttle run.

45-90min. Easy aerobic pace
* Row/Bike/Run/Ski
* Mix any way.

140 min
Warm up for 20 min

1.MU
- Drills
- MU 13x1 + 1x2
- MU x 15

2.Weightlifting
A. Power clean + push jerk + split jerk
- Go e. 90 s. x 10

B. EMOM12 (4 rounds):
1) 5 STOH - 35 35 40 40 kg
2) 5 HPC - 35 35 40 40 kg
3) 5 thruster - 35 35 40 40 kg

3.Strength accessory
A. Shoulder press
- 3 x 8 x 30 kg

B. 3 sets:
6-10 DB bench press - 30 30 30 lbs
15 bicep curl - 15 15 15 kg
8+8 DB row - 40 40 40 lbs

5 min amrap
5 single right hand thrusters 25/17.5kg
5 single left hand thrusters 25/17.5kg

Rest 1min

5 min amrap
5 single right hand thrusters 25/17.5kg
5 single left hand thrusters 25/17.5kg

Rest 1min

5 min amrap
5 single right hand thrusters 25/17.5kg
5 single left hand thrusters 25/17.5kg

• For Time:
Handstand Push Ups 50/35 reps
5:00 rest
Handstand Push Ups 50/35 reps

Bench Press
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 4 reps at 85% of 1RM
• 2 reps at 95% of 1RM

Barbell row 3x20 30kg
Shoulder press 3x10 30kg
Push press 3x5 40kg

Lateral raises db 3x10 8.5kgx2
Frontal raises db 3x10 8.5kgx2
Back flyis db 3x10 8.5kgx2

Barbell curl 3x10. 30kg
Hammer curl 3x10 8.5kgx2
W curl / hold other hand 3x10

Biceps curl bb 3x10 20kg

45min cardio (running, rowing, skiing etc)

FOR TIME:
5 RND OF "COMPLEX"
100 DU OR SU (X2)
4 RND OF "COMPLEX"
100 DU OR SU (X2)
3 RND OF "COMPLEX"
100 DU OR SU (X2)
2 RND OF "COMPLEX"
100 DU OR SU (X2)

1 RND OF "COMPLEX"
* "COMPLEX" = 2 STOH + 4 FRONT SQUAT
RX= 60/40 SC=40/25

• For Time:
Row o Skierg 30 Kcal
1:00 rest
Assault Bike 30 Kcal
1:00 rest
Row o Skierk 20 Kcal
0:45 rest
Assault Bike 20 Kcal
0:45 rest
Row o Skierk 10 Kcal
0:30 rest
Assault Bike 10 Kcal