In 15 min window:
200 DU
20 C&J 60/45kg
200 DU
20 C&J 60/45kg
max. kcal row/ski/assault

Rest 5 min

In 15 min window:
18-15-12-9-6-3
Thruster 30/40kg
Power Snatch 30/40kg
Pull-ups
max. kcal row/ski/assault

Rest 5 min

In 15 min window:
100 OHS 30/40kg
Every time you drop do 7 Bar-over burpees
max. kcal row/ski/assault

Voimatempaus

3 x 3

Tall snatch

3 x 3

Valakyykky + 5 sek pito viimeisellä toistolla

3 x 3

3 rnds:

5 False grip Chest to rings
3 Deep ring dips

Breaks by feel between the movements

2rounds
1 skin the cat
2+2 Hollow to arch roll on the floor

Eilinen/Lepo

A) Strength
Pull ups
5-5-5-5-5
Between pull ups
3+3 Heavy DB box step up
3+3 Box step jumps
12 kb drag thru

B) Cardio
EMOM 18min
1. 10 wall ball + 10 sit up
2. 10 box step up + 5-10 push up
3. 10 KB swing, OH + 10-20 plate twist
4. 10 Goblet squat + 6-12 side plank dips
5. 10 c. row + 10 shoulder taps in plank
6. REST

Alternate A1 / A2

A1. Push press – 4 to 6 x 4 @ 78+% (2-3 RIR), rest 1:30 before B2

A2. Strict chest-to-bar pull-up – 4 to 6 x 4-6 @ RPE 8 (2 RIR), rest 2:00 before B1

In a 1:30 Window:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Push Jerks (185/135)
Time Remaining: Max Ring Muscle-ups

AM: 40 min
60 s. run/60 s. walk
HR 123/162
5.75 km

PM: 140 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 34

2.WL
A. EMOM10
2 Snatch
%
1-4 minutes: 70-75% - 41
6-7 minutes: 75-80% - 44
8-10 minutes: Build up to heavy double - 46 48 50

3.Strength
3 sets of:
5+5 Walking front rack lunges - 57.5 kg
New set every 3 minutes

4.Accessory
EMOM9
1. 5+5 Side plank + rotation with DB - 2 kg
2. 5s L-hang + 5 Strict toes to bar + 5s tuck-hang
3. 4 TNG snatch grip deadlift x 85-90% snatch 1RM - 50 kg

Eilinen/Lepo