Front Squat

3 x 3 @ 95%

AMRAP 12

8 Ring Dip
8 Toes To Bar
8 Double KB Hang Clean & Jerks 2x24/2x16kg

Bench Press

6 x 2 @ 80%

Front Squat

6 x 2

• Thruster
• Linkkari
• Power clean
• Laitekalorit (3 kierrosta)

Bench Press

3 x 3 @ 95%

Strength:

Barbell Hip Thrust
4x12 (ascending weights)
hold 15 sec after the last rep

3-4 sets:
- Seated DB Leg Extension x 10 with 1 sec pause at the top (on box or bench)
- DB Hamsting Curl x 10 (on Bench or Floor)

Accessory:
3 sets:
-Banded Side Step 20 m / side
-Banded Adduction 12-15
-Banded Glute Kickbacks 12-15

In teams of 3:
40 sec ON / 20 sec OFF (12 mins)
Bike Erg (Standing as long as possible)
Wall Sit
SU / DU
Score: max cal

For Time

50 calorie Row
40 Box Jumps (24/20 in)
30 Kettlebell Swings (53/35 lb)
20 Goblet Squats (53/35 lb)
10 Burpees
20 Goblet Squats (53/35 lb)
30 Kettlebell Swings (53/35 lb)
40 Box Jumps (24/20 in)
50 calorie Row

THE PROGRM WOD. Cluster Jungle

“Cluster Jungle”
10 Rounds for time:
10/7 cal Echo bike
7 Power cluster 45/30kg

Make sure to push the pace from the beginning and fight for a good score. Can you finish under 10 minutes?

• 10x1000m interval with 2min rests
• Set interval on Concept 2 bike via:
  • Menu - Exercise - New - Interval - Distance
  • Set: 1000 & 2:00
• Check score at: Menu - Memory - List days
• As score mark the active biking time