3 rounds of "Fight Gone Bad" for reps:
1) cal Ski
2) AMSU
3) Goblet squats
4) K2E
5) Rest

135 min

Skill: BMU practice for 40 min
8 BMU

1.Weightlifting
A. Snatch – build to a heavy double (2) for the day, aim for 4 to 8 sets @ 80-95%1RM range
40 - 45 - - 47,5

B. Snatch – 10 x 1 @ 85-90% of A, go every 45 – 60 seconds.
40 - 42,5 kg

2.Strength
16 minute EMOM
(1) – Back squat, 3 reps @ 77-81%
(2) – Back squat, 3 reps @ 77-81% (on the last (8th) set, perform as many repetitions as possible)
(3) – Strict chin up, AMAP (as many as possible) / 12 8 5 4
(4) – REST

3.SPP (Skill)
A. 18 minute EMOM, alternating
(1) – Power snatch @ 40 – 60%1RM (moderate load), 7 reps TnG
22,5 kg
(2) – Handstand push up (strict or kipping), deficit of choice, 5 to 10 reps
kipping from ground / 5 5 5 5 5 4
(3) – Double-unders, 30 to 60 reps / 30

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

5 RFT
5 Power Snatches (135/85)
10 Bar facing Burpees
15 Slam Balls (30/20)

Power Snatch + OHS
- 6x2

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps

7 rounds:

30sec ON, 30sec OFF

1) Weighted Box Step-Up (Front Rack/Overhead/Crossloaded/Farmer/...)
2) DB Snatch (alternate arms) (go by feel with the loading)
3) 10m Shuttle Run

This is not maximum effort, keep a steady pace.

3rds
20 strict ttb
15 back extension

Deadlift 1RM** OTD,** in 30 minutes.

(Tng 15 x 20%, Tng 15 x 30%, Tng 10x40%, Tng 10x50%, Tng 8 x 60%,Singles 6 x 70%, Singles 5 x 70%, Singles 3 x 75%, Singles 3 x 80%, Singles 2 x 85%, Single 1 x 90% .......Go Heavy!

Aikaa vastaan 5 x :

Superkids

10 kuntopallo maastavetoa
10 seinäpallonheittoa
3 PEP

Ninjat
10 maastavetoa (tanko/pallo)
12 seinäpalloa
4 PEP

10MIN AMRAP

-200m Row

5-10-15-20-25 etc.
-Wall Ball @20/14lbs