3 rounds:
400m Run
21 KB Swings (16 kg)
12 Pull Ups (jumping)

21 Air Squats
15/12 Calorie Row
12 Alternating Dumbbell Snatches (50/35)

AM: 60 min
1.PK: 4 x 2000 m Ski-erg
1) 2.42.4/500 m - 121/131
2) 2.37.8/500 m - 135/145
3) 2.33.2/500 m - 146/156
4) 2.28.1/500 m - 154/164
2.Mobility for 10 min

PM: 150 min
Warm up for 15 min
1.Gymnastics
A. HSW practice for 15 min
- 22 m.

B. Bfly CTB practice for 25 min
- Box 2 x 10 + 1 x 8/s.
- Kip swing + CTB 10 x 3+3

C. Bfly practice for 10 min
- Total of 55 reps

D.Toes to Bar practice for 10 min

E. 3 sets:
10 s ME toes to bar - 6 6 6
30 s steady pace tuck ups
-20 s rest-
10 s ME Kipping HSPU - 5 5 4
30 s Shoulder presses with stick
-50 s Rest-

2.Conditioning
A. For cal:
Tabata assault bike
- 71 cal, 10 - 7 cal/20 sec., max/avg. watts 955/397, max/avg. rpm 92/58
-Rest 2min-
Reverse Tabata assault bike
- 48 cal, 6 - 4 cal/10 sec., max/avg. watts 1014/374, max/avg. rpm 94/55

3.Strength
A. 4 sets: > 3 sets
20 Horizontal row > 10 reps - 20 20 20 kg
15+15 Half kneeling DB press - 15 15 15 lbs
20+20 Side crunches
-Rest 90 s between rounds-

20min ASRAP. 400m,11power snatch ,17 pull-up ,13 power clean

75 min
1.Aerobic work
A. 2 rounds:
10 min AB
10 min ski
10 min row
HR 136/149

2.Accessory
3 sets:
10 Hip airplanes
10+10+10 Gymnastics swimming
5+5 SLOW Cossack squats

20 min amrap

• 30 cals (aprox 1 min @80%)
• 3/6/9/12/18…. Thrusters 2x17.5kg DB

Score is total reps, 1 Cal=1rep

1200 meter run
75 pull ups
800 meter run
50 pull ups
400 meter run
25 pull ups

THRUSTER

Every 2min x5

3 rep thruster

• tanko maasta
• lisäile painoo
• teräviä, hyviä toistoja

20 min OTM
First minute do 1 DU
Second minute do 2 DU
..
19 th minute do 19 DU
20 th minute do 20 DU

Bench press 3x5@50-60-70%