80 min

A. Aerobic work for 40 min
4 x 10 min crosstrainer, row, crosstrainer, row

B. Mobility work for 40 min

EMOM 10min
10 kb swing & 5 push ups

32kg kb

Power clean 1rm 1 RM

2 Power Snatches every 30 seconds for 4 minutes – you choose the weight

0-4min: 3 reps @ 75% of 1RM
5-9min: 2 reps @ 85% of 1 RM
10-14min: 1 rep AHAP

70 min walking
Avg. HR 92

Total workouts of the week 12 hours, x 9
Mertcon: ma, ke, pe, la
Aer: pe, su, 20 + 70 = 90 min
Squat: -

Gymnastics:
C2B 65
Pull up -
T2B 25
HSPU 35

MU ma 9
BMU ke 7
Bfly -
HSW ma, ti, ke, pe

Sleep 2/7, avg. 22:40

DB Single Arm Thruster x30
Pig Skate x40
DB Snatch x50
Extended Plank Hold x60sec

After each round do 1 of the following:
500m Row
400m Ski
0.16 Curve

Kilpailupäivä 2, 80 + 45 + 70 min

Event #3: Pakarapumppi-intervalli
3 x 2 minutes on, 1 min rest:
15 burpee deadlifts 2x22,5kg/2x35lbs
Max reps reverse lunges
Result: 129 reps, #4

Event #4: Vahvin A
6 minuuttia aikaa etsiä raskain paino tankokompleksiin:
Squat clean
Shoulder to overhead
Hang squat clean
Shoulder to overhead
Result: 60 kg, #12

Event #5: Vahvin B
Maksimi aika maastavetopitoa 100kg/70kg
Result: 57 sek., #11

Event #6: Loppuhuipennus
For time:
Buy-in 30/22 cal assault bike
12 - 9 - 6
Thrusters 60/42,5
C2B
High Box Jumps 75cm/60cm
Cash-out 30/22cal assault bike
Result: 10.48, #7

Final placement 8./14.

6-10 intervals of 180 sec on-120 sec off, alternating between A1 and A2.

A1.
In a 3 min window 400 m run, then in the remaining time AMRAP of ladder 2-4-6-8-10... toes to bar, burpee (goal to finish round of 8)
A2.
In a 3 min window 500 m row, then in the remaining time max rounds of 6 pull ups, 9 push ups, 12 boxjumps or. 5 Handstand Pushups, 10 Pistols, 15 Pullups (goal to get as far as possible into the second round)

Back squat 5x3 @ 85%
Push Press 4x4 @ 85%
+
10 min amrap:
4 Box jump
6 TTB
8 Push ups