10 rft
20 double kb deadlift 20kg
15 push up

Liikkuvuutta & venyttelyt n. 40 minuuttia.

Takakyykky 3 x 3 x 75%

Raakatempaus + tempaus

5 x (1+1) x 75%

2000 m ski Emom 4 burpee
10 min 5 snatch 8 slam ball
10 min 5 hang cluster 5 box over
10 min 6 lunges 4 Bob 2 devil press 3 ring row
2000m row
With partner

5R: 50-40-30-20-10
Pushup - Situp - 1h squat clean (22,5/17,5)
Or
Ringdip - t2b - 1h squat snatch (22,5/17,5)

E1.5MOM x 7
max SHSPU

Snatch grip OHS 2x3 + 3x2

140 min
Warm up for 20 min

1.Ring MU
- Drills
- MU 23x1

2.Weightlifting
A.Drop jerks
3x3 @ light-medium weight
- 15 25 25 kg

B. Clean and jerk
5x1+3 @ 52.5-57.5 kg

C. Segmented Clean deadlift
3x5 @ 67.5 kg

3.Strength
Rear foot elevated Split squat
3x8+8 - 30 lbs

EMOM 8:00
EVEN Minutes: 30s Strict Toes to Bar / Straight Leg Raises / Knee Raises

ODD Minutes: 30s Shoulder taps

5 Rounds

• 500m bike
• 500m run
• 500m bike
• 2 min pause

Score is total time, not counting the pause

For 32 min: 1 min ON / 1 min OFF

1) Power clean 35 kg
2) Wall ball 14 lbs
3) Box jump over
4) Assaultbike/ ski