20 minute walk 5% incline

Front Squat, four sets of fours.

Leg Extension (12 reps)
20 - 25 - 30 - 35 - 40 kg

Leg press
4 x 12 @ 60 kg

Leg Curl
4 x 12 @ 20 kg

TRX Lunges
3 x 15

Välipäivä.

20 min (10 intervals):
90s on, 30s off:
7 thruster
7 ttb
7 power C/J
7 ttb
7 power Snatch
7 kHspu (Use deficit 5-10cm if needed)

Go with given movements and reps for given time, continue always where you left. Barbell weight 60/50/40kg. Goal is to keep good pace through workout, gymnastics unbroken, thrusters unbroken, other barbell fast singles.

Jerk balance
5x3@moderate

Row 10min
Tabata: sit up, kb swing 14kg, lankku, air squat, burbee

5 x GHD

Metcon (No measure), in teams of 2

Against a 20min running clock:
120 KB Snatch (left arm only)
120 Burbees
120 KB Snatch (right arm only)
120 Wall Balls
Max Erg 10 cal intervals

Rest 3 min

Against a 10 min running clock:
60 KB OH Lunges (left arm only)
60 Burbees
60 KB OH Lunges (right arm only)
60 Wall Balls
Max Erg 10 cal intervals

24kg KB. Only 1 person works at a time.

EMOM12
1 powersnatch
1 overhead squat
1 hang powersnatch
1 snatch pull
1 snatch deadlift

@60% of 1RM