2km row
80 burbee boxjump
1km run

120 min

1.WL
- Build up to 1 RM clean & jerk in 20 min
- 70 kg

2.Butterfly pull ups
3 RFQ:
12 pull up
12 cal bike

3.Metcon
E4MOM x 6, alt. between A & B
A)
20 DU
5 HSPU abmat
10 TTB
10 thrusters 25 kg
Times: 1.48, 1.42, 1.38

B)
20 DU
10 CTB
10 BBJO
10 pistol squat (to ball)
Times: 2.53, 2.45, 2.38

14 Min E2MOM
4 x 221 @ 70kg

5 min max cals
10 min AMRAP:
24 alt s/a db snatch
15 hog push ups

Rest day

160 min

1.BMU
- 2 x 2
- 2 x 3
- 3 x 4
= 20

2.HSPU
- EMOM5: 6 KHSPU abmat
- 3 x 5 SHSPU abmat + 10 kg plate

3.Conditioning
A. "Helen"
3 rounds for time:
400 m Run > airrunner
21 KBS 24/16 kg
12 Pull ups
Time: 11.41

B. EMOM24:
1) 14 cal ski
2) 14 cal bike
3) 14 cal row
4) rest

4.Accessory
A. 20 reps / movement for 2 rounds
No rest between movements or rounds
1. Band pull aparts
2. One arm DB press, right
3. One arm DB press, left
4. Y-lift with ligth DBs
5. T-lift with light DBs

B. Core
3 sets:
20 GHDSU
15 hollow rock
8+8 bicep curls

5 Rounds

• 1 Min max out on Bike/Erg
• 30 seconds break
• 1 Min Max Reverse lunges
• 30 seconds break
• 1 Min max burpees
• 1 min break

3rft
400m run
7 power clean
7 hang squat clean
7 squat clean
Barbell 52.5kg

YGIG - 800m tyre flip

30min lenkki

Banded deadlift 3x12 reps