1A) Shoulder press 3x5x55% deload
1B) copenhagen plank 3x(15s+15s)

130 min
Warm up for 15 min

1.HSW
- 20 m

2.Chest to bar
- Drills
- BFLY x 30
- BCTB x 25 (singles)

3.Rowing intervals
8x3 min on/2 min off @ 2:01-2:08/500 m pace
- Times: 2.08, 2.06, 2.05, 2.05, 2.03, 2.03, 2.01, 1.58
- Avg. 2.04/500 m
- HR 155/185

4.Accessory
3 sets:
Banded shoulder circles x 6
Bear to Table x 5+5

AMRAP 12'
10 Hammer Curl
10 Skull Crusher
10 T2B

1-2-3-4...10
DL @100/80kg
DB Floor Press @2x25/20kg
Clean @70/50kg
TC: 25'

10 min AMRAP:
75 Double unders
50 Push ups
25 Thrusters 95/35

5 min rest:

10 min AMRAP:
50 Cal Row
50 Wallballs
50 Hang KB snatch 53/35

Rest 5 min:

10 min AMRAP:
20 Double KB G2OH 35/25
20 Cal row

Strict dip 3 x 8-12 @ 2 RIR, rest 1:00 before A2

Barbell bent over row – 3 x 8-12 @ 2 RIR, rest 2:00 before A1

Pull up sets of five with plus 5kg for every set up to 25kg.
First and last set of five with bodyweight.
1 to 2 min between sets.
Total of 11 sets of five pull ups. STRICT!

For time
1600m run
Directly to
9-7-5
Ring mu
Squat snatch 42.5kg

EMOM+1 BURPEES
START FROM 3 REPS TO 12 REPS

Eilinen/Lepo

Eilinen/Lepo