Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/Metcon-comp(13)
25 burpees
400m run
25 burpees
400m run

bench/strict(15)
6x3-climb

Finisher
stretch and roll
100 cross crunch

Strength:

Deadlifts: 4x225, 4x315, 4x415, 4x455, 4x480

Metcon:

4rnds: 5 HSPU, 10 DL (225lbs), 15 Pullups, 20 Vups

Time: 13:50

Tempaus korokkella, 6x3 65-75% tempaus maximista

100m breatstroke
50 squats
250m swim just legs
50 push-ups
250m swim just arms
100 flutter kicks
250m breast stroke

135 min

Skill: BMU practice for 25 min
12 BMU

1.Weightlifting
A. Snatch – build to a heavy double (2) for the day, in a 20-minute window
40 45 47,5 50
B. Snatch – MMD-PRO drill (For 8 minutes, 1 snatch @ 60% 1 RM, go every 15 s , if you miss, you must rest 30 s before you can go again.).
Result: 30 reps @ 35 kg

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 5+ reps @ 77.5-82.5%, rest 1 minute before A2.
Last set 12 reps
A2. Legless rope climb – not done

3.Conditioning
A. “The 10-by-1” intervals
Row, Assault bike, and/or Ski erg of your choice (mix modalities as wanted):
10 x 1 minute work @ RPE 5 → 9 (see notes) : 1 minute REST
Calories: 11 11 12 14 15 / 15 17 17 16 18 = 146 cal

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

60 min

A. Walk for 50 min

B. Mobility work for 10 min

5 rounds for time of:
20 GHD sit-ups
3 legless rope climbs, 15-ft. rope

4 x 50m (50s.rest)
3 x 100m (40s.rest)
2 x 150m (30s.rest)
1 x 200m (20s.rest)
2 x 150m (30s.rest)
3 x 100m (40s.rest)
4 x 50m (50s.rest)

lave wod'et med en makker

for time
100 press 40 kg
100 alternating kb snatch 16 kg
100 sit ups
100 air squats
100 burpees

time cap: 30 min.

80 min
A. Aerobic work for 55 min:
Nordic walking
6.8 km

B. Shoulder recovery flow