Active recovery / hiking at Nuuksio

10 Rounds:
50kcal row
50 DUs

PUsh Jerk

100 ft KB overhead walk (55/35)
21 DL (225)
21 HSPU
100 ft KB farmers carry (55/35)
15 DL
15 HSPU
100 ft KB overhead walk
9 DL
9 HSPU
100 ft KB farmers carry

EMOM 5:
5 TNG power snatch ( 70%)
EMOM 5:
3 TNG power snatch ( 80%)
Every 30s for 5min:
1 power snatch ( 87.5% and +)
EMOM 5:
3 TNG power snatch ( 80%)

No rest btw EMOM´s.

Strength:

Front Sq: 8x155, 8x175, 8x195, 8x215, 8x235, 5x255

Metcon:

Buy in 500m Row then 4 Rnds: 25 WBs (20ln), 25 KBs (53lbs)

Time: 20:56

4min mellan set

135 min

1.SPP (Skill)
A. MU practice for 45 min
Follow along gymnastics session

2.Conditioning

A1. 6 minute AMRAP
50 double unders
10 overhead squats @ 52.5/35kg (115/75lbs)
5 ring muscle ups > 15 C2B
Result: 1 + 7 C2B

Recovery 4 to 6 minutes (Walk, easy Assault bike or row + set up for next piece)

A2. 6 minute AMRAP
5 pull ups
10 push ups
15 air squats
Result: 4 + 4 push up

Recovery 4 to 6 minutes (Walk, easy Assault bike or row + set up for next piece)

A3. 6 minute AMRAP
20 cal Assault bike
10 deadlifts @ 100/70kg (225/155lbs)
10 bar facing burpees
Result: 1 + 3 bfb

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

75 min

1.Weightlifting
B. Clean and jerk – (8 – 12) x 1 @ 80-92.5%. Build to a heavy single on clean and jerk for the day, aim for 8 – 12 lifts @ 80-92.5%1RM range (no heavier)
52,5 52,5 52,5 55 55 57,5 57,5 60

2.Strength
A1. Front squat, aim for the highest % (within the prescribed % range) that’s possible for you (with good form) today, rest 1 minute before A2
1 x 5 @ 80-82% 65
1 x 4 @ 82-84% 67,5
1 x 3 @ 84-86% 70
1 x 3 @ AHAFA 70

B. Deadlift, aim for the highest % (within the prescribed % range) that’s possible for you (with good form) today, rest 3 minutes between sets
1 x 8 @ 75-77%
1 x 6 @ 79-81%
1 x 4 @ 83-85%
1 x 6 @ AHAFA