135 min
Warm up for 20 min

1.Squats
A. Back squat
8x65 % - 57.5
6x75 % - 67.5
4x82-85 % - 72.5
4x87-90 % - 77.5

B. Front squat
6x65 % - 52.5
6x75 % - 60
6x80 % > 60

New set every 3 minutes

2.Bench press
5x3x75 %
New set every 3 minutes
- 42.5 45 45 45 45 kg

3.Strongman
AMRAP8
10 m Sled push (heavy) - 30 kg (tekonurmella)
20 m Heavy farmer's walk - 24 kg
30 s. Rest
Reps: 8 rounds

4.Core and shoulder health
2 rounds of:
6+6 Heavyish kettlebell windmills -12 kg
30 Hollow rocks
30 GHD back extensions

5.Aerobic work
20 min easy bike

AM: 40 min
90 s. run/60 s. walk
5.8 km, 6.57 min/km
HR 120/156

PM: 140 min
Warm up for 20 min

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

2.WL
A. Snatch from the blocks (just above the knee)
4x2x70-75 % / "2 reps in the tank"
New set every 3 minutes
- 40 42 42 42 kg

B. Snatch pull (normal tempo)
4x3x "2 reps in the tank"
New set every 2 minutes
- 55 60 60 60 kg

C. Snatch balance + OHS
3x2+1x "2 reps in the tank"
New set every 2 minutes
- 40 42.5 42.5

3.Accessory
EMOM12:
1. 8 Heavy hip thrust - 60 kg
2. 16 Heavy goblet squat - 20 kg
3. 30 s. Heavy weighted plank - 15 kg

3x
800m juoksu (kauppakeskusten ympäri)
40 wallball
20 burpee box-get overs 100cm
10 sandbag clean

75 min

1.Aerobic work
Walking for 40 min

2.Conditioning
4 RFT:
50 air squat
50 reverse lunges
25 hollow rock
25 arch rock
15 push ups
15 leg raises
15+15 side plank raises
10+10 cossack squats
Rest 2 min between rounds
Round times: 7.10, 6.55, 6.50, 6.40

8 rnds for time
20m sandbag carry (75/50kg)
500m row

TC: 27min

10 Min amrap

• 2/4/6/8/10… Front squats 2x24kg kb
• 2/4/6/8/10… Burpees

3 Rounds
Push-ups x12
Deadlifts x8
Shrugs x10
Push Press x 8

-Into-

3 Rounds
1:00min run
15 sit ups
Burpees x10
10 knee ticks
Squat jumps x10
Plank med ball rolls x20
(1 min rest)

110 min

Warm up & movement prep for 45 min

Conditioning
For time, 12 days of Christmas:
1 Push jerk 45 kg > 40 kg
2 Front squat > 40 kg
3 Power clean > 40 kg
4 Bar muscle up
5 Burpee to target
6 Toes to bar
7 Wall ball
8 HSPU > abmat
9 Devil's press 2x15 kg > 2x10 kg
10 Jumping lunges
11 Chest to bar
12 Power snatch 45 kg > 35 kg
Time: 1.02.8
Bar muscle ups till round 10, rounds 11 and 12 scaled to 4 strict pull ups
HR 165/176

Push jerk 4 x 2

5 rounds

15 KB swings @32
10 lunges
15 cal assault bike
10 push-ups
15 sit-ups
10 KB sumo deadlift highpulls @32