15 Mins Amrap Ygig
15 Burpee box jumps
30 Sumo deadlift high pull Kb or bar

165 min
Warm up for 15 min

1.Strength/skill
A. EMOM10:
1) 3 TnG squat clean + jerk - 37.5 40 40 40 40 kg
2) 10 m HSW - 5 5 4 5 4 m

2.Anaerobic capacity
6 x 1' ON / 4' OFF
A.
8 heavy DB snatch - 35 lbs
8 box over burpee > 6
ME bike
Calories: 4 6 5
B.
8 DB thruster 35/50 lb > 25 lbs
20 DU
Reps: 1 rnd + 8 T, 1 rnd + 2 DU, 1 rnd + 5 DU

3.Strength endurance
Double TABATA alt. (16 x 20 s. ON/10 s. OFF)
DB curl + press-15 lbs
L-sit hang

4:4 sets
12 Hip thrust - 60 60 60 60 kg
10 hamstring curls - 10 10 10 10 kg

5:3 sets
12 low cable pulley - 35 40 40 kg
15 side lat. raise - 10 lbs/3 kg
20 pike leg lifts
12 sa. DB press - 20 20 20 lbs

6:3 sets
3x7 bicep curls 13 kg
15 v-ups

a) 10 burpees

b) Sapphire Falls hike - 5 miles (boots)

c) 50 leg lifts

Raakatempaus + valakyykky

7x2+1@65-75%

Liikkuu tanko!!

• For Time:
BB Deadlifts (100/70Kg) 21 reps
Run 400 m
BB Deadlifts 18 reps
Run 400 m
BB Deadlifts 15 reps
Run 400 m
BB Deadlifts 12 reps
Run 400 m

EMOM 12

1 min : 6 - 10 Dumbbell Triceps Press
2 min : 10 - 15 Strict Hanging Knee Raise

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Sets 6-8 – 85% x 3 reps

Lisäpainoleuka + dippi nojapuilla

3 x 3

sopiva paino

27-21-15-9
row (cal)
thrusters @40/25

5x4min on 1min off
21 abmat sit up
15 target burpee
9 hanging leg raises