120 min
WU for 15 min

1.SPP (Skill)
A1. Power clean @ 50%1RM – 1 x max repetitions in 30 seconds, rest as needed before A2 > 12 x 30 kg
A2. Rope climb – 1 x max repetitions in 40 seconds, rest as needed before A3 > 3
A1. Thruster @ 50%1RM – 1 x max repetitions in 30 seconds, rest as needed before A2 > 13 x 25 kg
A2. GHD sit up (parallel or full) – 1 x max repetitions in 40 seconds > 19

B. 10 minute EMOM, alternating minutes
(1) – Power clean @ 50%1RM > 6 x 30 kg
(2) – Rope climb > 2
Reps. 50% of your max reps in Part A. For example (A1 – 12, A2 – 2) = (6 Power clean / 1 rope climb, alternating minutes)

C. 10 minute EMOM, alternating minutes
(1) – Thruster @ 50%1RM > 7 x 25 kg
(2) – GHD sit up > 10
Reps. 50% of your max reps in Part A. For example (A1 – 12, A2 – 30) = (6 Thruster / 15 GHD sit up, alternating minutes)

2.Conditioning
A. Intervals – 12 x 90 sec (moderate pace) : 60 sec (hard pace) : 30 sec (walk for recovery)
Alternate between A1 and A2 between each interval (1 interval = 90 sec + 60 sec + 30 sec, recovery = 3 minutes)

A1. AMRAP (continue next AMRAP from where you finished)
500m row
40 wall balls @ 9/6kg (20/14lbs) > 10 lbs
30 KB swings @ 24/16kg (53/35lbs)
20 toes to bars
10 burpee box jumps @ 24/20″
A2. AMRAP (continue next AMRAP from where you finished)
400m run
15 pull ups
12 burpees over the bar
9 overhead squats @ 60/40kg (135/95lbs) > 30 kg

Options. Adjust movements and loads so as to be able to maintain prescribed pacing
A1: 1+ 10 T2B
A2: 2 + 6 burpees over the bar
168/182

3.Cool down
A. 5 minutes on AB/row or similar, HR < 140

12x 200m run

Your slowest time is your result.

Basic Endurance Run 45min/Swim 60min.

Rest day

Iltapäivällä lihashuolto JH 60 min.

4-4-4-4-4
Back squat

1RM Push Jerk

Muuta elämää.

135 min
WU for 10 min
Skill: BMU practice for 40 min
Progressions

1.Weightlifting

A. Power clean + hang clean – not done

B. High hang snatch – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 80-90%1RM snatch range

2.Strength

CONSISTENCY
A. 10 minute alternating EMOM: > not done
Odd minutes: 10m prowler push @ ascending load
Even minutes: 10m sled pull @ ascending load

CONDITIONING
B. 4 rounds for time:
15/10 calorie assault bike
5 double DB squat @ 2 x 35/25kg (75/55lbs) > 35 lbs
1 seated legless rope climb > LL rope climb / 1, 3 x 3/4 up
5 double DB STOHs (shoulder to overhead) @ 2 x 35/25kg (75/55lbs) > 35 lbs
REST 30 Seconds
Result: 14.41 / 3.07, 3.05, 3.28, 3.31

3.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140

On the 1:30 x 7 Sets:
1 Pausing Power Snatch
1 Pausing Low-Hang Power Snatch

WU:
5’ jump rope
3rounds
5 ring pulls ups
5 t2ring
5 wall walks

WOD: AMRAP in 15’
12 kb deadlift 2x24kg
15 ring dips
12 sdhp 24kg KB