AMRAP 10 min:
- Sit hold on the boxes.
--- punishment: 30 russian twists (9/6 kgs).

Box-kyykky 7x2x70%
Maastaveto 6x1x70%
Suorinjaloin maastaveto korokkeelta 4x15 (kevyt)
Jalkanostot penkillä 4x"max toistot"
Kelkka 8 kpl "suoran työntöjä" @ 75% omapaino

5-10-15: bar over head-dead lift, standing box (45kg)

For time:

• 1000 m row
• 50 dumbbell snatches
• 50 dumbbell lunges

135 min

Skill: BMU practice for 35 min
10 BMU
Skill: HSW practice for 15 min

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 4+ reps @ 80-85%, rest 1 minute before A2.
Last set 7 reps
A2. Legless rope climb – not done

1. Conditioning A. “The Midwestern” intervals Row, Assault bike, and/or Ski erg of your choice (mix modalities as wanted): 20 x 30 seconds work @ RPE 5 → 9 (see notes) : 30 seconds recovery @ RPE 1 (see notes for RPE) Done based on HR, 150-175 bpm

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow of your choice from video library

emotm 24min:
a) 10 push-ups on a plate+ 30 sec Hanstand hold
b) 15 boxjumps 60cm
c) 8+8 KBS snatch 16kg
d) 4+4 pistol squat

Clean: 3+3+2+2+1+1

Partner workout:
For Time:
100 reps total of each movement
Air squats
KB Swings (20/16kg)
Clean (50/30kg)

75 reps total of each movement
AbMat Sit-ups
Wall Ball (10/6)
KB Front Squat (20/16kg)

50 reps of each movement
Push-ups
Lunges
KB Deadlift

25 Wall walk

REST DAY / OPEN GYM

REST DAY / OPEN GYM