A: Bench press 5rm + 2x5@90%
B: Strict pull ups 3set
C: Seated leg press 3set
D: Seated hamstring curls 3set
E: Cable triceps extensions 3set, variera grepp

5x4min AMRAP, 1min rest
40 DU
20 steps walking lunges
10 pull up/ ring row
5 devil press @2x20/12.5kg

continue next AMRAP where you finished last

45 - 60 minutes @ Zone 2 ( Bike, Row, Ski, Run )

Every 5 minutes

1-2 min Single Leg Skill

Kilpailija suorittaa 18 minuutin aikana mahdollisimman monta kierrosta :

32 Du
16 Cal Row
12 T2B
4 Snatch

Tempauksen painot:
Naiset: 40-45-50-55-57,5-60-62,5-65-67,5-70kg
Miehet: 60-70-80-85-90-95-100-105-110-115

10-8-6-4-2 Medball Clean (squat)
2-4-6-8-10 Burpee Jump in

20-30sec Banded Lateral March
and Thoracic Flow

Push Press 10 RM

Front squat 4x4 @RPE 4

(2-4 reps in the tank)
Rest 2-3min between sets.

Clean Pull + Squat Clean.
Drop and Go. Every 90-120sec x12

1-3@RPE 3
4-6@RPE 3+
7-9@RPE 4
10-12@ RPE 4 to 4+

Five ones

Power clean 4x3 reps