21 wall climbs, 9 95lb Thrusters, 21 pull ups, 6 Thrusters, 21 ring dips, 3 Thrusters.
Then 15/9/15/6/15/3 and 9/9/9/6/9/3.

E2M 6 bench press for 20min

Bp: 3x5

30 dl @60kg
20 burpee box overs
20 dl
20 burpee box overs
10 dl
20 burpee box overs
6 rope climbs
30 front squat (from the ground) @35kg
20 m handstand walk/kottikärryt
20 fs
20 m hsw
10 fs
20 m hsw
4 rope climbs
30 muscle ups/chest to bars/ring rows
120 du
20 mu
120 du
10 mu
2 legless rope climbs
TC
TC 35min

3+1 x5; rest 2mins
All reps from blocks/bumpers stacked to the knee
Video final sets from the sides so Peter can analyse

Three sets of:
Tall Jerks x 3 reps
Rest as needed

3 kierrosta:
GHD x8
Ski 16cal
Voimapyörä x 8
Ski 16 cal

3 kierrosta:
GHD kylki x 8
Ski 16cal
Voimapyörä x 8
Ski 16 cal

1a) Low Incline DB Bench Press w/ (2-0-X-0) tempo - 3 x 15

1b) 1-Arm DB Row w/ (2-0-X-0) tempo - 3 x 15/arm

• REST 1-2 MINUTES B/T SETS

• This is a high rep range for both of these movements. Pick a weight that allows you to maintain the 2 seconds down tempo each rep and complete all 15 reps unbroken.

1000m row (easy, warm up)

Jump Rope Work
100 skips/10 sec rest (3x)
100 single leg skips/10 sec rest (3x)

C2 Sprints, 8 rounds
30:30

Metcon

100 push ups, 7 burpees, 3 floor to overhead @ 65kg, 7 pull ups and 3 Deadlifts @ 65kg.
Then 75/14/6/14/6 then 50/21/9/21/9. Tuffetietufftuff👍