WU
3rds
10x air squat
10x KB/DB swing
5+5 KB/DB push press
10x up down

1. 5 Punnerrus + 5 Istumaannousu + 5-10 Kehonpainokyykky
2. 50m Farmers carry
3. 8/8 Yhden käden vauhtipunnerrus
4. 40s Soutu/pyörä

135 min
Warm up for 20 min

1.MU
- Drills
- MU 5 x 1
- MU 5 x 2

2.BCTB
- BFLY x 30
- BCTB x 25

3.Aerobic work
35 min
3 rounds for quality:
10 min easy bike
5 pull ups + 10 push ups

Bench press

Every 1:30 for 15 minutes

First 5 rounds (0:00-7:30):
2 snatch

Second 5 rounds (7:30-15:00:
1 power snatch
3 over head squat

AMRAP

• Run 1.5 miles
• 10 push-ups
• 20 lunges
• 30 sit-ups

A1: SA Kb shoulder press
A2: SA Kb rows
B1: push ups
B2: banded pull aparts
C1: SA DB shoulder flys
C2: OH banded triceps extensions
E: Banded eccentric supination

Warm up(10)
3rds
20 over unders(hug yourself)
20 pik n grass
20 plyo
20 heel grab

WRK(24)
6 giant sets-rest as needed between sets, but try to keep it less than 2:00 mins.

100m farmers carry
8 db reverse fly/barbell bent over row/db/kb single arm row
24 alternate sit ups
8 reverse lunge w/ bicep curl
100m run

Finisher
50 oblique crunch
1:00 quad stretch

Power Clean + Front Squat
7 x (1+3)
In seven sets find your maximum weight complex.
SO 2:30

For time
800m run
42 v up
21 thrusters 42.5kg
9 ring mu
600m run
30 v up
15 thrusters 42.5kg
6 ring mu
400m run
18 v up
9 thrusters 42.5kg
3 ring mu