Three sets of:
Single Arm Dumbbell Press x 8 reps each arm
Rest as needed
Single Arm Dumbbell Row x 6-8 reps each arm
Rest as needed
Wide Grip Pronated Strict Pull-Ups x 10-15 Reps
Rest as needed

400 m juoksu, 21 kuulaa, 21 punnerrusta
300 m juoksu 15 kuulaa, 15 punnerrusta.
200 m juoksu 9 kuulaa, 9 punnerrusta.
Kuula 20 kg, aika 9.58

For strength. 70% of you max.
4x 3, 2,1,1, between every push you rest 11 sec. Do not drop the bar. One round is all the seven push.

Juokse lentokenttä 7,7km

30 cal ski
30 kb swings
30 GHD

60% x 3
70% x 3
80% x 3+
70% x 3
80% x 3+

10min EMOM
- 5reps front squat - fast and explosive weight
- 2 box jump 30" (or more)

1. rnd:
   30 cal AB
   24 lunges
   18 push up
   12 push press

2. rnd
   25 cal
   20 lunges
   15 push up
   10 push press

3. rnd
   20 cal
   16 lunges
   12 push up
   8 push press

4. rnd
   15 cal
   12 lunges
   9 push up
   6 push press

5. rnd
   10 cal
   8 lunges
   6 push up
   4 push press

6. rnd
   5 cal
   4 lunges
   3 push up
   2 push press

Improve your press, jerk and snatch

5 Rounds for time. 1 Round consists of…

12/10 Cal Air Assault
5 Deadlift 100
5 Bench Press BW
12/10 Ski Erg
5 Bench Press
5 Deadlift

Round starts with Air Assault and finishes with deadlift.