3 min
Buy in 12 kb snatch 16 kg
Max box over burpees

Rest 90 s

2:30 min
Buy in 10 kb snatch 16 kg
Max du

Rest 60 s

2 min
Buy in 10 kb snatch 16 kg
Max burpees

Biking outside for 90 mins

90 min
Aerobic work
15 min erg row/bike/crosstrainer
Then:
10 v-up
10 pike leg lifts
20 side heel touches
HR 125/141

10 rounds:

10 x thrusters
10 x vatsalinkku

5 rounds:

5 leukaa (3 puhtaana ja 2 kumpparilla)
5 dippiä laitteessa

140 min
Warm up for 15 min

1.BFLY/CTB
- BFLY - 45
- BCTB - 10
- KCTB - 30

2.Squat
Back squat
- 6x4x72.5 %
- 67.5 kg

3.Metcon
4 rounds for time:
1 round of unbroken "barbell complex"*
10/8 cal Assault bike
30 s. Rest between rounds

"Barbell complex"
1 Cluster
2 Thruster
3 Hang squat clean
4 Push jerk
5 Front squat
x70/50 kg

Times: 2.00, 2.09, 2.00, 1.30, total 9.09

2 sec Pauses:
1. Mid-Shin
2. Knees
3. Knees (going back down)
4. Mid-Shin (going back down)

3" elevation

1-2-3-4-5-6..
Unboreken sets
rest as needed

Tempausveto + tempaus 3 x 1+1

10min kävely+ 3min hiihtolaitetta
3x18 kb 8kg kyykyt ja snacht
3x 5 leuan vetoa
3x 10 punnerrukset laatikolla
3x 16 hammer slam
3x 16 renkaalle askellus
Verryttelyä

70min interval, 2min walk, 3 min jogging.
Try to keep heartrate n. 70 % from your maximum.