5 Rounds For Time:
1,000 Meter Bike
12 Deadlifts 84 / 61 kg
21 GHD Sit-Ups*

After Each Round:
100 Meter Farmers Carry 23 / 16 kg's

*Women to 6-inch riser 

e3m x 3: @ easy weights
6-8 *cyclist goblet squat @ RIR 3-4
8-10 standing band woodchop / per side
*2s down
band woodchop:

A: Snatch dedlift+ halt power snatch+ halt squat snatch (hold 3”) 3x1-1-1
B: Hang Power clean+ Thruster+ Push jerk 3x1-1-1
C: Rack hold 5x10 mp @with heavy weight

A: Triple tall snatch (1 power+ 2 squat) 3x3
B: Doubles power snatch @80% of power snatch 4x2
C: Power clean+ squat clean+ front squat+ split jerk 3x 1-1-1-1

Pause Front Squat
use the heaviest successful weight from last week to perform
3 sets and 3 reps
- hold 7 seconds at bottom and 15 seconds at top
- same weight across the sets
- NO FAILS, choose your weight smart!

Strength (push-pull - hypertrophy focus)

A) 4 working sets

12 Incline dumbbell bench presses
- use the same weight (moderate-heavy) each set or build up slightly
6 (weighted) Chin ups/ring pull ups after each set of bench presses

B) 3 working sets

10 Double dumbbell Z presses
10 Barbell upright rows
30 sec. double kettlebell front rack hold after each set
- Use moderate-heavy weights

C) 3 sets

12 Horn grip kettlebell curls
12 Bench dips
12 Supinated grip barbell front raises

For time:
30 T2B
2,4 km run or 180/150 cal row or ski
60 sit ups
2,4 km run or 180/150 cal row or ski
90 m quadruped crawl

2x2x[1+1]@barbell, 1x2x[1+2]@50%, 2x1x[1+2]@60%, 2x1x[1+2]@70%, 2x1x[1+2]@@75%, 2x1x[1+2]@80%, rest btw sets 2min

EMOM 10
- Kyykky x 16 (8+8), kuula räkissä yhdessä kädessä
- Vauhtipunnerrus / työntö x 10 (5+5)

EMOM 9
- Heiluri x 20
- Rivekyykky x 10 (5+5)
- Tempaus x 10 (5+5)

EMOM 8
- Russian twist 40 sek.
- Russian sit up 40 sek.

30-60 min Bike
60-90 min Walk
20-30 min Swim
30-40 min Jog