5 kierrosta
500 m ski
15 GHDSU
15 t2b / 15 pull ups/ 15 t2b/ 15 pull ups/ vikalla
t2b+pull up combo

5 min huilit

Suitcase carry 4 x L / 4 x R / 24 kg
Farmer carry 4 x L / 4 x R. / 24 kg

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

A,
1 Snatch, 70% 1RM

Every 1 min for 10 mins.

B,
A single Chest To Bar Hold hold for max time.
Pin an abmat between your chest and the pull up bar at the top of the pull up for max time.

C,
As many reps as possible in 3 mins of:
Tire Flip, pick load

D,
For distance:
Farmer Carry, 2x36/28kg: 1x 5 mins

Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)

3 Clean pulls
3 Hang muscle clean
3 Strict press
3 Hang power clean
3 Push press
3 Power clean
3 Push jerk w/ pause @ receiving position

3 sets for time:
3 rounds of:
15cal AB
15cal Ski
- Rest 2min btw sets

With a partner (relay style)
10 rounds for time (5/person)
10 Alt DB hang clean@22,15/15kg
10/8 Cal row
10 push up
One person completes a full round then switch!
Timecap : 15 mins

Rest 3 mins

With a partner (relay style)
10 rounds for time (5/person)
8 single arm DB thruster
8/6 cal row
8 burpee
One person completes a full round then switch!
Timecap : 20 mins

3 supersets:
12 DB Skull Crushers
12 Overhand Grip Barbell Bicep Curls
- Rest 1-2min btw sets

Ring MU

E2MOM, 5 rounds
1-3 Ring MU
20-30 air squats

A: 30 box jump you go I go
B: Bench press 5-5-5+
C: SPU 3set
D: Incline DB Bench press 3set
E: leg extensions 2set
F: Back extensions 2set
G: OH cable triceps extensions 1xMax

Push press 1 RM, then 3 sets with 80%, choose reps