1. Pushup Test
   Max Push-ups

2. Clean and Jerk
   On the Minute x 9 (3 Rounds):
   Hang Squat Clean + Squat Clean + Jerk
   Minute 1 – 70%
   Minute 2 – 75%
   Minute 3 – 80%

Rest 2:00

On the Minute x 3 (1 Round):
Squat Clean + Split Jerk
82 – 84 – 86%

1. Front Squat
   2-2-2-2-2-2

2. Conditioning
   3 Rounds:
   200 M Run
   12 Deadlifts (275/185)
   21 Box Jumps (30/24)

10 Hang power clean @ 60/40KG
10 Pull Ups
10 Burpees

135 min

Aamu:
1.Isometrinen jalkaprässi: maksimi
2.Kevennyshyppy ilman lisäpainoa ja lisäpainolla: 27.5 kg
3.Raaka rinnalleveto 1 RM / 62.5 kg
4.Pystypunnerrus istuen 1 RM / 35 kg
5.Takakyykky 1 RM / 100 kg

Iltapäivä:
6.VO2 -max testi polkupyöräergometrilla
Max HR: 199 bpm
VO2 max:

For time:

400 m farmers walk 32/24 kg
- every time you drop the weights, do 5 burpees

Timecap 13 min

7min AMRAP
- 12x thruster
- 10x pushups
-10x abmat

+mobility!!

Strict Press

1000 m Run
50 6″ Target Burpees
10 Rope Climbs 15′

4 x 500m w/ 40s rest
5 min rest that incudes a 300m easy walk/jog.

4 x 300m w/ 40s rest
5 min rest that incudes a 300m easy walk/jog.

4 x 400m w/ 40s rest
5 min rest that incudes a 300m easy walk/jog.

4 x 200m w/ 40s rest
5 min rest that incudes a 300m easy walk/jog.

10 mins working on rope climb technique

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