For time:

4 Rounds of
- 400m Run
- 10 Burpees
- 20 Push Ups
- 10 Toes to Rings
- 20 Box Jump Over
- 10 Pull Ups
- 20 Wall Balls (20lb/14lb)

Finish with a 400m run

Wear a weight vest (20lb/14lb)

NEW PROGRAMMING CYCLE STARTS TODAY!!!
Get strong, and go long. Focus will be on foundational strength and aerobic capacity. Yes, you can build both…trust the program and don’t worry if your training in the early off-season doesn’t look like the training the Games athletes are doing right now (it shouldn’t).

Total 105min

3 sets of:
Row 300m
10 KBS 16kg
10 burpee

BMU practice for 10 min, 5 sets, best red rubber band

A.
Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes

B.
Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch

C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75-85% of 1-RM

D.
Four sets for max reps of:
45 seconds of Alternating Reverse Lunges (185/125 lb – back rack) = 57.5kg > skaalattu 45kg
Rest 45 seconds
Results: 11, 12, 12, 11
45 seconds of Supinated-Grip Strict Pull-Ups
Rest 45 seconds
Results: 10, 9, 7, 6

E.
1000m row

AMRAP 6
25 Box jumps 30/24"
15 Sit Ups

30 minutes Of:
8 Front Squats DBS or KBS @ Heavy
10 Ring Dip
8 Weighted Sit Ups, plate
15/12 Cal. Row
5 Bar MU
Rest Btw. Movements as needed.

5 x4 painoja korottaen

Bulgarian Split Squat
2 x 7+7
2 x 5+5
1 x 3+3
Send Off 3:00

3RFT:
3 Strict C2B
3 C2B
3 Bar MU
Rest 1:00 between rounds

21-15-9
T2B
Overhead Squats (60/42,5kg)
Over-the-Bar Burpees

5 kierrosta
6 + 6 pistoolikyykky
3 mittarimatoa + 30 sek pito
30 sek L-sit pito