12-10-8-6-4-2 ring rows
12-10-8-6-4-2 pull-up

4 rounds for quality

8 Table top raises
8 Kang squats
8/side Strict High Pulls
4-minute Row

4 Rounds for quality

4 Jefferson curls
4 Deck roll to handstand
4 Kneeling jump to box jump
4-minute Air bike

3*12 , RIR 1

INTERVALS

1min ON, 1min OFF x3 rounds (29min)
1) cal bike
2) 30s pull ups + 30s t2b
2) barbell front rack lunges @50kg
3) cal bike
4) wall walks

• minuutin aikana ”max” toisto (koita pitää suht samassa joka kierros) saat siis pilkkoa minsan aikana niin paljon kun haluut

Front squat reps 5-3-1-5-3-1-5-3-1

For 30 to 45-minutes @ steady pace

4-minute Echo bike
6 Single leg Box jumps, alternating
8m Bear crawl
10 – 20 metres each of:
– Sled rows
– Sled chest presses
– Sled face pulls
– Sled pull throughs
– Backwards drag
– Forwards drag

3 synchro wall walk
6 pull up
12 s.a. db snatch
24 DU
12 s.a. db snatch
6 pull up
3 synchro wall walk

Partner A completes full round, then partner B completes full round.
Wall walks need to be done in synchro so that last wall walks of partner A are first wall walks of partner B and so on.

Every 10 minutes for 40 minutes (4 sets):
Movement X
20 hand release push ups⁠
1000/750 m row

Round 1: 25 wall balls 9/6 kg
Round 2: 25 dual DB thrusters 25/15
Round 3: 25 dual DB hang squat cleans 25/15 lb
Round 4: 25 KB goblet squats 16/12 kg

Snatch

A) WU Set x3-4

• 3 Snatch DL + 3 High hang muscle snatch + 3 OHS
• 3 DB Squat Jump

B) Build up to days technical 3RM Squat Snatch (drop and go)

C) EMOM 9:

1-3: 1 Squat Snatch @95% from days 3RM
4-6: 2 Squat Snatch @85% from days 3RM
7-9: 3 Squat Snatch @75% from days 3RM

Squats

Pause Back Squat (1s pause pohjalla)

• 5x5 *rest 3min between (1-2 RIR)

EMOM 10

1) ''X'' Rope Climb
2) 8 Squat Clean @50-60kg

-Rest 5-

EMOM 10

1) ''X'' GHD
2) 10 Power Clean @50-60kg

ACCESSORY

A) 4 Rounds For Quality:

• 20m Backwards Sled Drag
• 45-60s SB Bearhug Hold

B) 4 Rounds For Quality:

• 30m Double KB Fr. Carry
• 40m Heavy Farmers Carry

DT - each round for time, rest 1:1 - 5 RFT
12 Deadlift
9 Hang Power Cleans
6 Shoulder to Overhead

@70/45