3 Rounds:
60 sec. Row/Bike/Ski/Run
5+5 Single arm KBS
5+5 Single arm KB press
10m Lizard walk

---

3 Sets:
15-30sec. hold goblet squat
bottom position

For Total Calories:
Minute 1: 1 Calorie Row
Minute 2: 2 Calorie Row
Minute 3: 3 Calorie Row
Minute 4: 4 Calorie Row
...
Add 1 Calorie Every Minute.

1 x 3 (65%)
1 x 3 (75%)
1 x 3 (85%)
4 x 3 (95%)

Percentage from 1RM

Warm Up
2 rounds
1.5 min cardio machine
10+10 suitcase deadlifts
20 heel overs kb/db
20 cossack squats

Strenght
Sumo Deadllifts 4x8-12 reps @mod/heavy weights.
rest 2-2.5 min bwn sets

Metcon
Emom 8
odd:Weighted Box Step Overs x 8-12 reps
even : DB Snatch x 8-12 reps
rest 2 min
Emom 8
odd: Ring Row 12-16 reps
even : Burpees x 8-12 reps

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

1 x 3 (65%)
1 x 4 (75%)
3 x 4 (85%)
1 x 5 (85%)

Percentage from 1RM

Front squat
- 4 x 4 @90%

160 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 25 (singles)

2.WL
A. 3 position clean complex
4 x
1 High hang clean
1 Hang clean
1 Clean below the knee
x70-75 % / "2 reps in the tank"
New set every 3 minutes
- 52.5 55 55 55

B. Clean pulls with 2 s. pause below the knee
3x3x90 % of your clean 1 RM
90 s. Rest between sets
- 65 kg

B. Split jerk
4x3, rir 2
New set every 3 minutes
- 50 52.5 52.5 52.5

3.Conditioning
Barbell cycling efficiency
2 rounds for quality:
12 Power clean + jerk x45-50 % of PC 1 RM - 32.5 kg
6 Bar facing burpee
9 Power clean + jerk x50-55 % of PC 1 RM - 35 kg
6 Bar facing burpee
6 Power clean + jerk x55-60 % of PC 1 RM - 40 kg
6 Bar facing burpee
3 Power clean + jerk x60-65 % of your PC 1 RM - 42.5 kg
Rest 3 minutes between rounds
Round times: 6.28, 6.03

4.Cool down
Easy bike for 10 min

AMRAP 20:
1 Deadlift (405/285)
10 TTB
15 Bar Facing Burpees

KILOS
185/130

90-90 Breathing w. Hip Lift: 15 Breaths
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.