Cool down
2-3 min light cardio
1+1 min leg across body strech
1+1 min calf/achilles strech, stand on 20kg plate while doing this. (feet on plate, heel on floor)
1-2 min couch strech (each side)

-Hollowasento
-Teris-asento
-Kippi
-Kippi-polvennosto
-Kippi-leuka

For Time
800m row/ski
15 Overhead Squats 42.4/30
600m Run
20 TTB
400m Run
30 Pull-ups
200m Run
40 Kettlebell Swings

5:15

11:30AM:

8minutes amrap 2-4-6-8-10-12...

• Front squat (165lbs), bar from the ground
• Hspu

EMOM 10 minutes:
2 Snatch + 1 OHS
Rest 3'
EMOM 10 minutes:
2 Squat clean + 1 Jerk (heavy)

For time,
55 Hang Power Snatch @ 75/55

Every break = 15 KB Swings @ 20/12kg

20-minute AMRAP

50 Wall Balls

10 Pistols
15 Chest to Bar Pull Ups

• 4-4-4-4 of:
BB Deadlifts
70-75% of 8 @ 9 RPE 4-4-4-4 reps

Intervals 3R - 30 min
Focus on pacing

Alpha: 2:30 AMRAP
15 Power Snatches (35/25kg, ie light weight)
3 Bar MU

• rest 2:30

Beta: 2:30 AMRAP
21 KB Swings
12 Pullups
Row remaining time

• rest 2:30

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30 minutes for consistency: if deviates by 3 reps or 10m on the rower, break early.
Scale BMU as needed.