145 min
Warm up for 20 min

1.BTB
- BFLY x 40
- BCTB x 30 (singles)

2.WL
Clean complex from blocks every 2 minutes x 5
1 Power clean
2 Clean
x 65-70% of PC max
- 45 kg

3.Conditioning
EMOM20:
1) 1 BMU
2) 10 cal bike
3) 5 power snatch 30 kg
4) 40 DU

Back squat 7-rep max

110 min
Warm up for 20 min

1.MU

A. Drills

B. MU 20x1

C. MU+HTR 5x1+1

Total of 25 MU

2.Aerobic work
For 40 min:
5 min row
5 min ski
5 min bike
HR 120/132

10 rounds of
250 row
10 wall balls

Conditioning:
6 rounds for time of:
10 x Wall balls @9/6kg
10m x Dumbell Bear crawl@22,5/15kg
10 x Toes to Bar
10 x Push Jerks @22,5/15kg
10 x Kipping Handstand Push-Ups

Timecap: 30 mins

Lattiapenkkipunnerrus 10 reps

60-40-20 (toistomäärät puoliksi)

Thruster 50kg
DB snatch (22,5kg - 25kg - 30kg)

Joka rundin jälkeen 50kg dball nosto tangon yli 15x

A: Ring pull ups pronated 3set
B: Ring chin ups Supinated 3set
C: Rkb swing 10x15
D: DB koncentrations curl 1xMax
E: Db biceps curls 1xMax

30 sec work/30 sec rest
3 rounds, about 10 reps each move

1. Front squat
2. Lunges
3. Romanian deadlift

5* 2 рывка с паха в стойку + 2 рывка с паха в сед