Push jerk or split jerk
3×5 and 3×3 (across)

4 rounds for time

• 21 Wallball 9kg/6kg
• 15 Lateral burpees over bar
• 9 Overhead squat 60kg/40kg

Timecap: 20min

5 min cindyä, 2 min tauko, 2 min soutu KOVAA, 2 min tauko, 1 min boksiburpee KOVAA, 2 min tauko, 5 min cindyä, 2 min tauko, 2 min soutu KOVAA, 2 min tauko, 1 min boksiburpee KOVAA

3 rounds of

9 straddle ups
12 strict superman rocks
15 strict hollow rocks (PVC-pipe in hands, legs held together)

D.
Three sets of:
Barbell Hip Bridges x 10-12 reps @ 2111
Rest as needed
15′ Legless Rope Climbs x 1-2 reps
Rest as needed
Barbell Good Mornings x 10-12 reps
Rest as needed
15′ Legless Rope Climbs x 1-2 reps

Optional Additional Conditioning Session
30-45 minutes of easy running, rowing or cycling. Stay at 70% or less, I want you all to feel well-recovered this week.

3 x AMRAP 5:00, resting 5:00 between:

50/35 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 15 Front Squats (95/65)

40/30 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 10 Front Squats (135/95)

30/25 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 5 Front Squats (165/115)

KILOS
1st Weight – 43/29
2nd Weight – 61/43
3rd Weight – 75/52

AMRAP 10'

15 Ktb Snatch (24/16)
15 Ktb Snatch (24/16)
30 Burpees

Snatch Balance, 3 waves

3@50%
2@60%
1@70%
3@55%
2@65%
1@75%
3@60%
2@70%
1@80%

Go Every 2:30

percentages of snatch

130 min
1.Gymnastics
A. Butterfly pull up practice
- 7 6 8 9 8 reps

Hard routine
2. Warm up & prep. for Winter war qualification event 4

3.Winter war qualification event 4
4 rounds for time:
20 CTB
20 BBJO
Time cap: 16 min
Result: 16.07
179/188

4.Strength
Tabata sets:
A. Banded lat pull apart
B. Banded triceps
C. Hollow hold
D. DB press
E. HS hold
F. Arch hold

15' AMRAP:
5 Pullups
10 Wall Ball (9\6kg)
15 KB Swings (24\16kg)