Conditioning :
21-18-15-12-9-6-3 Reps for Time
Dumbell Squat Clean@2x 22,5/15kg
Double-Unders
Dumbell Deadlift
Dumbell push up
Start each round with a 50 meter Burpee shuttle run

Timecap: 30 mins

AM: 110 min

1.BMU
- 20 reps

2.Conditioning
A. EMOM25
1) 10 cal bike
2) 8 CTB + 25 DU
3) 12 cal bike
4) 8 TTB + 6 BBTT
5) rest

B. Easy AB for 20 min

PM: 75 min
Strengh
Back & shoulders
- Weighted chin up 4x6
- Incline bench press 3x8x27.5
- Shoulder press 3x8x27.5
- Arnold press
- Lateral raise
- Face pull
- Sa. DB row
- Rear deltoid

EILINEN / LEPO / 60 min PK-LENKKI

Part A For Time in teams of 4:
From 0:00 - 15:00
-200 syncro wall balls with 2 medballs, each team
members must do 50 wall balls
(After every 10 syncro wall balls every team members
complete 5 syncro burbees). Wall balls 9kg/6kg
Score: Time/Reps

Part B Lifting score (overall result) in teams of 4:
From 15:00 - 35:00
- Lifting complex (1 Power clean + 1 Front Squat + 1 Stoh)
Team has 2 barbells, 2 team members can lift at same
time
Score: Overall weight (each team members best lift)

Lepopäivä<3

Bench press 5x5
+
Strict pull ups 3xMax
+
Db Shoulder flys 3xMax
+
Cable or banded triceps push downs 3xMax

5, 5, 4+1, 5 reps

A) Amrap 12
500m row
12 clean and jerks (85% of 1rm)
12 burpee over bar

Rest 5min

B) Amrap 12
500m bike
12 snatch (85% of 1rm)
12 t2b

125 min

1.Weightlifting
A) Snatch balance – 3 to 5 x 1-2 @ build up, go every 75 to 90-seconds
- 25-37.5

B) Snatch – 12 to 15 x 1 @ 70+%, go every minute
- 37.5-52.5

2.Strength
A) Back squat – 3 x 9 @ 68-72% (2-4 RIR on all sets), rest 3 to 4-minutes between sets
- 60 60 62.5

B) Alternate B1 / B2
B1. Strict press – 4 x 7/5/3/3+ @ 74+% (2 RIR on 1st 3 sets, 1 RIR on the final set), rest 1 to 2-minutes before B2
- 28 30 33 6x33
B2. 4 x 10 barbell hip thrust - 70

C) 3 sets:
10 bulgarian split squat 25 lbs
8 hamstring curls 25 lbs
20 abductors with band

Bench press
- 5, 5, 4+1, 5 reps