2 sets (every 10 min):

• 20/16 Calories Air/Assault Bike
• 20 V-Ups
• 25 Alternating Dumbbell Snatches (22.5/15 kg)
• 20/16 Calories Air/Assault Bike
• 20 V-Ups

Mark combined time used
Target time each set: 6-7 minutes
Time cap each set: 8 minutes

A: 8min emom 3x squat jump to box
B: FC lunge walk 3set
C: DB incline Bench press 3set
D: Deadlift 3x5
E: DB biceps curls 3set

-wall climb
- handstand seinällä/boxilla
- painonsiirrot käsillä seisonnassa
- olkapääkosketukset
- kiekon päälle askellukset

AMRAP8
2-4-6-8-10…
Toes to Bar/hanging Leg raise
DB snatch/arm
Burpee over DB

20min amrap
500m bike @2kph
5 Pendlay rows @50kg
5/5 SA Kb Thrusters @16kg
5 Burpees

Back squats heavy 5rep of today
+
For time:
9x Thrusters @heavy weight
19 TTB
6x Thrusters
16x TTB
3x Thrusters
13x TTB

Teams of 2:

• 300 Box Step-ups combined (20” all athletes)
• Every 2:00 (including 0:00) combined 4 Power Cleans
• Share the 300 box step ups between partners. Each athlete does 2 PC each time.

RX: 70/53 KG
Target time: 14-16 minutes
Time cap: 22 minutes

LÄMMITTELY
3 kierrosta, 45s./15s.
• Ylivienti
• Käsien liutus seinällä
• Roikkuminen
• Lisko + kierto oik.
• Lisko + kierto vas.

VOIMA
Leuanveto
4 x max toistot
1,5 min lepo

tai

Vaakasoutu
4 x 8-12 toistot (raskaat)
1,5 min lepo

CIRCUIT
3-4 kierrosta, 40s./20s.
1. Sjmv KK
2. Kulmasoutu kp/kk oik.
3. Kulmasoutu kp/kk vas.
4. Käsien ja jalkon lähennys selinmakuulla

2 rounds of:
row 1000 m
Rest 1 min
Row 800 m
Rest 1 min
Row 600 m
Rest 3 mins
-- Rest 2 mins (5 mins total) --
Row: 5x 200 m, go every 2 mins

---

The first part should be completed working at around 65-70% hr. On the 200 m intervals you should be aiming for 80% HR so move significantly faster.

1.) Muscle snatch +drop snatch +ohs w/10.sec pause 4×3+3+1
2.) Power snatch 6×2
3.) Power jerk 6×2
4.) Ohs 5×2
5.) Snatch push press 4×4