Zone 1:
-Run

Zone 2:
-Sled pull YGIG 12,5 m

Zone 3:
-Ski 150m
-Shuttle run 60m

Zone 4:
A: Airbike 8-10 cal
B: rest

Zone 5:
A:
-KB Swing x 6-8
-Box jump x 6-8
-Jumping lunge 6-8

B: Rest

Zone 6:
-RowErg

-1 round
- 6,5min work / 1min rest

Back squat 10x1

2x70kg
2x70kg
2x75kg

4 sets:
5min Skillmill Run
3min AB (legs only)
2min Rest

Then

5min AB Cooldown

Score: Total running meters

Bench press
3x4
3x3
3x1

bench press not all out

PT: Sini // Satu

6 rounds total, alternating HS/PU:
1-2: Headstand
3-6: Handstand
1-2: 6-8 pullups
3-4: 6-8 chinups
5-6: 6-8 weighted negatives

2x (2+2) BtN SP + OHS
3x (3+2) Pressing snatch balance + OHS

Aux 2-3 R
10x Alt superman plank
10x Band pulldown in hollow hold
3-5x Leg raise in headstand

Partner 1: 250/300-m row
Partner 2: 12 hang power snatches
– Partners rotate after the row and
snatches are completed.
– Partners perform 5 synchronized
bar-facing burpees before rotating.

AMRAP 25
2.7/2k row
remaining time:
15 box jump overs
15 wall balls
15 shoulder to overhead @40/30kg

Muscle clean 1-1-1-1-1 reps