6 Kierrosta: (you go, i go)

10 Cal pyörä/soutu
15/15m Kahvakuulankanto
16 Curtsy kyykky
12 Tankosoutu

110 min
Warm up & COS 20 min

1.HSW
- 25 m

2.BFLY + BCTB
- Bfly x 35
- Box 3 x 10
- BCTB singles 5 x 1
- Kip swing + CTB 4 x 4+4
- CTB + bfly 6 x 1+1

3.Back squat
Triples up to 75 % effort

4.Strength & accessory
A. 3 sets:
12 hip thrust - 60 60 60 kg
10 hamstring curls - 10 10 10 kg

B. 3 sets:
10 KB Jefferson's curls
10 leg raises on stall bars

3-5-8-10-8-5-3 reps of bench press

3 rounds for time of:
1000 m Run
50 Air Squats

Rest day, total workouts of the week 15 hours, x 8

Strength & conditioning
Metcon x 2
Aer x 2 - 120 min
BB x 1
Front squat 3RM 77.5 kg

Gymnastics
MU - 60
BMU - 20
BFLY - 75
BCTB - 75
HSW - 45 m

Recovery
Sleep 4/7
Avg. 22:40
Avg. 7 h 40 min
EA 39 kcal/FFM

AMRAP 15

15 Med Ball Cleans 12/9
20 Push Press 52/35kg
25 m farmers carry 32/25kg

A. Strict press – 4 x 6/6/6/5 @ 75-82% (1-2 RIR on each set), rest 3-4 minutes between sets

EMOM 16'
1: Burpee Tire flip
2: Air bike
3: Sled pull
4: Plank to Push up hold

• 45" work, 15" rest

Bench press core lift
Conduct stretching and warm up moves for 3-5 minutes
Warm up with 2 sets of 10 reps of pushups
Warm up with 1 set empty barbell 10 reps
Warm up with 2 sets of 5 reps warm up weight to prepare for opening weight.
Bench Press
Warm up/ build up sets as needed
5 repetitions at 75% of Weight*
3 repetitions at 85% of Weight*
Max repetitions at 95% of Weight*
*Weight based on Coach/Cadre recommendation

4 rounds for time of

• 400-m run
• 1-minute handstand hold