10 thrusters 60/40kg
2 min Max distance Row
4 rounds

lisäpaino leuanveto 3 x 3

Tai negatiivinen leuanveto 3 x 3

Conditioning
In Teams of 3, AMRAP 25:
9/6 Calorie Assault Bike
6 Burpees over Wreck Bag
100 Meter Wreck Bag Run (50/35)
Partners complete full rounds before switching.

If Completing Individually, Complete As:
On the 3:00 x 7 Rounds:
9/6 Calorie Assault Bike
6 Burpees over Wreck Bag
100 Meter Wreck Bag Run (50/35)

140 min
Warm up for 25 min
1.Gymnastics
A. RMU practice for 40 min
- RS
- TWB
- HTR
- 2 swing + 1 MU x 9 reps (+ 3 attempts)
- Total of 9 MU
B. HSW practice for 5 min
- 10 m.

2.WL
A. Power clean and jerk
2+2 up to 70% effort

3.Gymnastics/conditioning
A. Butterfly practice
- Focus in the beginning of the set
- 7 3 3 3 5 reps

B. 16 min EMOM:
1) Butterfly pull up ( rpe 8) - 11 9 9 10
2) 30 Double unders
3) Kipping Handstand pushup (rpe 8) - 9 7 7 7
4) 10 Burpees (”Palauttava” tempo)

4.Accessory
A. 3 sets:
5+5 Push up T
8 Quadruped serratus rock backs
20 Banded pull aparts

80 min

Step #1 – Breath work and warm up flow
1.Diaphragm awareness / release drill (5 to 10 reps)
2.Flow sequence, choose one or two

Step #2 – Main recovery work
A. For 20 to 30 minutes at relaxed pace (HR @ 120 – 140)
2 Skin the cats
4 Strict toes to bar
6 Cossack squats, alternating sides
10m Handstand Walk > HS wall runs
20 cal Assault bike
25 minutes, 2 rounds + 4 T2B
B. Easy AB for 20 minutes
111 cal, 45-46 rpm

Step #3 – Optional (long) movement recovery flow
Shoulder

10-1
(10,10,10,10,9,9,9,9...1,1.1.1)
Barbell strict press (from the floor)
Horizontal barbell row
Db bench press
Db bicep curls

+core
3-4 rounds
15 ghd sit ups (half way down is enough for most)
15 ghd back extensions
30 sec weighted plank

Long lap
100 pull ups
200 push ups
300 squats
Long lap

Bench Press 3 x 12

Front Squat + Thruster Complex

On the 1:30 x 5 Sets:

1 Pausing Front Squat
1 Front Squat
1 Thruster

10 x 3 Overhead Squat