For time:

40 Deadlift (bodyweight)
20 burpee over bar
40 Front squat (50% bodyweight)
15 burpee over bar
40 Power clean (50% bodyweight)
10 burpee over bar
40 STOH (50% bodyweight)
5 burpee over bar
40 OHS (empty bar)

Time cap 40min.

5x3 stopilla alhaalla

130 min

1.MU
- Drills
- MU 15x1

2.SHSPU
- 3 x 4 abmat + 10 kg plate
- 2 x 6 feet on 24" box

3.Metcon
EMOM40:
1) 14 cal ski
2) 14 cal bike
3) 14 cal row
4) rest

Rest day

60 min
60 s. run/60 s. walk

A) 10 pushup
B) 10 pullup

RPE 3-4, 1-2 reps in the tank after last set

125 min

1.BMU
- 2 x 2
- 1 x 4
- 2 x 6
= 20

2.CTB
- Every 90 s. x 6: x reps CTB
- First set 10 reps
- Other sets 6 reps
- Easy bike between sets

3.Metcon
A. 4 RFQ:
200 m run
8 TTB
200 m run
6 SHSPU abmat + 10 kg plate
Time: 15.00

B. 5 RFT:
8 BBJO
10 pistols squat (to ball)
12 cal AB
14 GHDSU
Time: 18.03

10 thrusters 40kg
15 Burpees over the bar
20 push ups

Time cap 20m

AM: 90 min

1.Front squat
- 5 x 5 @ 55 - 75 %
- 44, 48, 52, 56, 60 kg

2.Metcon
AMRAP25:
15 BJO
15 CTB/pull up/TTB
20 cal bike
10 cal ski
Reps: 5 rounds + 15 box jump overs + 8 TTB

PM: 110 min

1.Strength
A. Shoulder press
- 5 x 5 x 30 kg

B. Bench press
- 4 x 8 x 35 kg

2.Metcon
E3MOM x 6:
8 thrusters 2 x 14 kg KB
8 BBJ
8 cal AB
Times: 2.00, 1.56, 1.53, 1.52, 1.47, 1.42

3.Strength accessory
A. 3 sets:
8 incline DB press 8 kg
15 side lat raise 4 kg
15 bicep curls 14 kg

B. 2 sets:
15 push ups
15 side lat raise 3 kg

C. 3 sets:
10+10 bulgarian split squat 10 kg
15 KB DL 2x20 kg

D. 2 sets:
15 quad extensions 35 kg
15 hamstring flexion 10 kg

3 rounds:
10 press
5 pull up/ 10 ring row
-rest 1-2 min between rounds-

3 rounds:
10 push up
20s. hollow hold
-rest 1-2 min between rounds-