2min 20cal Assault Bike
1min 10-20 Box Jump
2min 20cal Assault Bike
1min 10-20 WallBall
2min 20cal Assault Bike
1min 10-20 KBS
2min 20cal Assault Bike
1min 10-20 Burbee
2min 20cal Assault Bike
1min Cindy

Do 2-4 rounds, adjust the intensity by choosing between 10-20 reps each 1min sequence.

Test Workout 1
5km Row for time

Pystypunnerrus otsalta 5x8 (kapea ote)
Suorinjaloin mave 5x8-12 (huom! sumoasento)
Merkkipenkki 4x4
Etukyykky 5x10 (kevyt)

120 min
Warm up for 10 min

1.Clean pull + low hang clean
1+1 for The Day

2.Gymnastics
EMOM16
1) Legless rope climb - 8 x 1
2) HS walking - to wall 8 x 2+2 m

3.Metcon
20 min Amrap:
15 Power cleans 42.5/30
15 Chest to bar - butterfly pull up
50 DU
15 Push ups
20/15 cal Run
Result: 3 rounds + 30 reps
HR 170/179

4.Core
EMOM7: abs

8 rds of:

20 pushups
80y shuttle sprint
60 second rest

Splits:
:30
:30
:31
:29
:29
:30
:29
:28

3 Rounds not for time

• 15 Cal Assault Bike
• 30m sled push 75kg

5 rft
20 MB Cleans 9kg
200m Run

Strength:
Log presses
5 @ 130#
3 @ 150#
2 @ 160#
10 @ 130#

Farmers carries @ 400#

Snatches
5 @ 135#
5 @ 165#
3 @ 185#

Squat cleans
5 @ 135#
5 @ 185#
3 @ 225#
2 @ 245#

15:00 AMRAP:
Swim 100'
10 pushups
Swim 100'
10 Situps

A: 10min emom
Odd: 3x prowler push away
Even: 3x plyo push ups
B: Bench press 8x5, sista setet amrap rpe 8
C1: strict chin ups 3xMax
C2: seated sa Kb press 3xMax
D1: reverse flys 2set
D2: bb upright rows 2set
E: cable triceps push downs dropsetx3

5 Sets, resting 1:00 between:
1 Snatch Grip Deadlift + 2 Hang Snatch High Pulls (Video)
2 Power Snatches

Set #1 – Empty Barbell
Set #2 – 30% of 1RM
Sets #3/4/5 – 40% of 1RM