11 wallballs 10kg
9 t2b
7 Burbees
5 C2b
3 Muscle up
1 Deadlift 100kg

AM: 70 min
1.Aerobic work
A. PK1 - PK2:
2 x 6000m Row
- 0-3000 m: 24 SPM
- 3000-5000 m: 26 SPM
- 5000-6000 m: 28 SPM
Set 1: 28.30, 2.22.5/500 m, 139/158
Set 2: 28.26, 2.22.2/500 m, 147/164
10 min mobility work

PM: 135 min
Warm up EMOM10
1.Gymnastics
A. Butterfly pull up practice
- 9 9 8 8 reps

B. Couple sets of butterfly chest to bar practice
- 5 sets

C. Every 2 minutes for 12 minutes:
Max Unbroken set of butterfly pull ups
Recovery bike the remaining time
- 12 13 11 10 9 9 = 64 reps
- Total of 100 butterfly pull up

2.Strength
A1. Strict Pause Handstand push ups
4 x 3 w/ 2 s. pause as low as possible
- Abmat
A2. Single arm bent over row
3 x 6 + 6 (Heavy!) - 35 45 45 lbs

B. 4 sets:
5+5 Staggered stance RDL (with a barbell, go heavy!) - 35 45 45 45 kg
15 Hollow rocks
30 Bent knee heel touches
- Rest 90 s.

3.Sled sprints
7 rounds:
10 s. all out sprint (Sama kuorma kuin viime kerralla) - 30 kg
10 s. rest
10 s. all out sprint
- Rest 3 min between sets

In 20min window:

3k run + amrap row

After 20 min:
5 min active recovery bike ( easy pace) + 5min rest

In 20min window:

3k run + amrap row

Go 80-90% of max HR.
The goal is to be in zone 4 for avg. Your HR should get below 130-120 during rest periods. REMEMBER that your HR is a bit different on each given "machine".

Accessory 3 from library

40-30-20 of:
Wall Balls (20/14)
Sumo DL High Pulls (75/55)
Box Jumps 20"
Push Press (75/55)

Teams of 4
4 Rounds
400m run (others do 30 brp)
20 F.squats 50/35
20 Box jumps
30 Wall balls
-2 min rest-
4 Rounds
300m row
30 kbs 24/16
30 Sit ups
30 HR push ups
-2 min rest-
Split team in half. Other two does
9-7-5
Thrusters 35/25
Pull ups
and other two
9-7-5
Burpee box jumps
Thrusters 35/25
Then straight to
80 Synchro KBS 24/16
For tine

Leppäilee

3 RFQ

10 strict t2b
30 alternating db slides
100m db overhead carry (50m L + 50m R)

Power clean double, AHAP. 15

20 min AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

DL: 4x6